Rest day - today is a good day to roll out and recover. Don't focus on static stretching. Use a roller or something similar to help your legs recover from the work of the previous week.

Steady run

35min run Easy conversational run

10min steady run to warm up and get loose; make your way to the base of the hill 6 hills 10min easy cool down *Hills: Find a hill that isn't too steep and will take you roughly 2:00 to climb. If you have a hill that is too steep, it will be counter productive to your efforts. You want to be able to climb this repeatedly and with good form. Lift your knees and use "big arms" to power up the hill. Make sure to take an easy jog back down.

Steady run

30min run Easy recovery day after the workout yesterday. This will be a consistent easy day for you. Keep it recovery so you're ready to go later in the week.

Runners Core

Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side

Tempo - 4/2

10min steady Tempo intervals: 4 rounds 4min tempo with 2min recovery cool down *Tempo runs are between your 5k race pace and a normal run.

Recovery run

Easy 40min recovery run today. Keep the HR down and under control.