Take 3 minutes of rest between sets, 2 minutes of rest between reps. Wednesday: Cross-train Thursday: 30 - minute
easy run with striders Friday: Rest or cross-train Saturday: 2 (4x400
meters) «buildups»: First 200
at your goal mile
pace, last 200
at a slightly faster than goal mile
pace.
Wednesday: Cross-train Thursday: 30 - minute
easy run with striders Friday: Rest or cross-train Saturday: 1x800
meters at your mile
pace and a 2 - minute recovery.