Notes
3mi A.M. LIGHT JOG/shuffle to loosen up legs; include a few surges at 5K pace, each mile (5:59 - 6:04); followed by 6 x 100m strides
5 strides at random distance after easy miles. Progressive pace between strides. Paces for each: 6:19, 6:11, 6:01, 5:55, 5:44