1. 5’ all out – 5’ rest – run same distance in 6:00 w/30" rest. Lots of repeats.
2. 6 – 13 mi at 64" per mile slower than current mile time.
3. 60’ at M/2 pace. Measure distance covered.
4. 6-13 x 1 mile at 60" per mile slower than current mile time with 45"-60" rest.

1. 5’ all out – 5’ rest – run same distance in 5:45 w/45" rest. 4-7 reps.
2. 3 x 2 miles at 48" per mile slower than current mile time w/1’ rest. When you can handle 3 x 2 comfortably, build up to 4 x 2 and then 5 x 2 miles.
3. 10K distance in pace that is 48" per mile slower than current mile pace.
4. 10 x 1000M at pace that is 48" per mile slower than current mile pace. 30" rest after each repeat.

1. 5’ all out – 5’ rest – run same distance in 5:30 with 60" rest. 3-4 reps.
2. 5 x 1000m at a pace 32" per mile slower than current mile pace. 45" rest after each repeat.
3. 6 x 800 at a pace 32" per mile slower than current mile pace. 30" rest after each

repeat.

4. 3’ all out – 3’ rest – run same distance in 3:18 with 60" rest. Several repeats.

3000M PACE (D/2 x 3-4 in 7:15-7:00 w/ 1’ rest.)

1. 5’ all out – 5’ rest – run same distance in 5:15 with 75" rest. 2-3 reps.
2. 3 x 1500m at a pace 16" slower per mile than current mile pace. 3’ rest after each repeat.
3. 16 x 400M at a pace 4" per 400 slower than current mile pace. 30" rest after each 400M repeat.
4. 3’ all out – 3’ rest – run same distance in 3:09 with 60" rest. Do 3-4 reps

1500M PACE (200s w/ descending recoveries)

1. 4 x 800 at current 1500M pace or slightly faster w / 3’ rest
2. 8-10 x 400 at current 1500M pace or slightly faster with
3. 3 x1000m at current 1500M pace with 500m jog (3:45)

1. 4 x 400M at current 800M pace with 3’ rest.
2. 2 x 4 x 200 all out with 400 jog recovery 5’-10’ rest between sets.