5k

30:00 before work

10k moderate, 3x2k @ <2:00/500, w/1:00 easy between, 5:00 c/d

10k to start the day

Short rest intervals. 10x1:40 hard, :20 easy @ <1:53/500

30:00, now work

After school special, 5k edition

5x5:00 @ <1:55/500, 5:00 wu&cd

5king it after work.

Leisurely 45:00 before work

5k after work

45:00

60:00. 5:00 @ <2:00, every 5:00. Final rep 10:00 @ <2:00.

30:00, 1:00 hard every 5:00

5k after work

2x10:00 @ <2:00/500, 1x5:00 @ <1:55/500 warm up and cool down

30:00 w/some longer fartleks thrown in. Off to work.

5k after work

40:00 moderate before work

30:00 after work

10x1:00 @ <1:50/500, 1:00 easy.

5k before work. Back to day shift finally.

Quick 5k

45:00 moderate, 4x1k @ <1:55/500 w/2:00 easy.