Workouts

1. 6 x 3 minute hills (3R)
2. The Man Maker 8 x 3 minute hills (3R)
3. 30/30s 8-10 reps, 2 sets
4. 4 x 5 mins (3R)
5. 6 x 600m @ 3k pace; 2 - 2:30 recovery jogs
6. 5 x 1000m @ 5k pace; 3 min recovery jogs
7. 4 x 1 mile @ 10k pace; 3 min recovery jogs

1. 4 x 6 mins

2.

3.

4.

1. The Moneghetti Fartlek
2. Long run with surges
3. The 4-2 fartlek
   

1. The PG Workout (Ben Rosario)

1. The Michigan
2. The Reverse Michigan
3. Yasso 800s
4. The Reverse Ladder