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

.5/24.2/28.7)Fri RestSat 10M, then 6 x 50m (2 easy/2 med/2 med-hard)Sun RestWEEK FOUR Mon 4MTue 6 x 400m at 5K pace, then 6 x 100m at 1-mile pace Wed 4M or RestThu 4M, then 8 x 100m at 1-mile paceFri 2M, then 4 x 100m fast stridesSat RestSun 5K raceWEEK FIVE

Good news: during the next year, you're going to run PBs at 5K and 10K.That's right: you're going to race faster and you're going to enjoy the entire training and racing experience more than ever. That's because you're going to train by the numbers