15 minute warmup

5 x 500m, 5K pace

10 minute cool

1 mile wu

7 x 2:00 @ 5k, then progressively faster (below mile pace)

1 mile cd

Strength training

6-mile run

Warmup 8 mins upper body focus

5rounds pf:
3 bench press @135 right into 6L6R bent over SAKB rows @45

4 rounds of:
10 dual DB reverse flys 2x15
10 dual DB curls 2x25 or 15
10 weighted pushups w/25 plate on back
15 dual DB hammer curls 2x25 or 15

4 rounds of:
1min max reps cycle banded pull downs (ski machine sim)
1min rest

Stretch