Friday 8/30
Warmup (Dynamic and Static Stretches) | Easy 10 minute jog
Workout 6x2 minutes hard effort (90% of 5K pace) 2 minute easy jog recovery between
Cool-down 5 minute easy jog with static stretching
Saturday 8/31
Warmup (Dynamic and Static Stretches)
workout 30 minute easy pace running
Post-run 4-6 strides
Sunday 9/1
Warmup (Dynamic and Static Stretches)
Workout 15 minute tempo pace ( comfortably hard about 85% effort )
Cool-down 5 minute easy jog with static stretching
Monday 9/2
Warmup (Dynamic and Static Stretches) | Easy 10 minute jog
Workout 8x200meter at faster than 5k pace with slow 100 meter jog recovery between
Cool-down 5 minute easy jog with static stretching
Hydration and Nutrition: Given the high temperatures, focus on hydration, electrolyte replacement, and proper nutrition leading up to the race. Also run or workout when it is cooler in the day.
Rest and Recovery: Prioritize sleep and recovery, especially after the tougher workouts.
Flexibility: Be prepared to adjust the workouts based on how you feel and the weather conditions.