Easy Run

Recovery Run

NAZ Workout

4,3,2,1,1,2,3,4,4,3,2,1 mins @ ~10K pace

Easy Run

Recovery Run

Medium-long Run

Recovery Run

Easy Run

Long Run

Recovery Run

Recovery Run

Easy Run

Recovery Run

BAC Workout

10 x 5 mins

Easy Run

Recovery Run

Medium-long Run

Recovery Run

Easy Run

Long Run

10 × 2 min surges

Recovery Run

Recovery Run

Easy Run

Recovery Run

NAZ Workout

30x400m @ 10K
200m R

Recovery Run

Easy Run

Recovery Run

Medium-long Run

Easy Run

Long Run

10 × 1 mi @ ~MP, 1 mi @ MP+60s

Recovery Run

Recovery Run

Easy Run

Recovery Run

Recovery Run

Easy Run

Recovery Run

Recovery Run

Warm-up

Newark Half

Easy Run

Recovery Run

Recovery Run

Easy Run

Recovery Run

BAC Workout

4 x 15 mins @ MP

Easy Run

Recovery Run