Training plan

10/6

30 easy + strides

10/7

8x400 w :90 recovery; 15 WU/CD

10/8

45 easy @ SFL

10/9

45:00 progression (speed up :15-:20 last 3 mi)

10/10

4x800@ 5k :90 recovery, 4x 200 fast and relaxed, 15 WU/CD

10/11

45 easy & strides

10/12

Recovery or easy run