med/2 med-hard) Sun Rest WEEK FOUR Mon 2 - 4M Tue 4M, then 6 x 100m strides Wed Rest Thu 5M, then 4 x 200m at 5K pace Fri 2 - 4M Sat Rest Sun 5M raceWEEK FIVE Mon 2 - 4M Tue 5 - 6M, then 6 x 200m at 5K pace Wed Rest Thu 4 x

. In this programme, you’ll be doing your longer, stamina-building repetitions at 5-mile race pace, your medium-length repetitions at 5K race pace, and your shorter, speed-enhancing repetitions at one-mile race pace. The schedules below are coded based on 18-minute

that – trust me – you don't need to know. What happens next is simple. Williams's BTN takes any goal race time, then uses three key distances – five miles, five kilometres and one mile – with the same VDOT to determine the minutes-per-mile pace at which you