10 min warm up run at easy pace (zone 2-3)

2 x 1600 m repeats with 4 min rest (slow pace RPE 2-3) in between (RPE 7-8) 

10 minute cool down run (zone 2-3)


Workout 2– 
Body weight strength

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended

Pull-up

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

W3/D3 Speed Work: Mile repeats