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Sharpen · Week 45~28 mi

Sharpen 5K speed & race pace

3K all-out test · 6 × 600 m @ goal pace

1
Mon
Easy run

Easy Run + Legs + Core

5 mi easy, then legs & core

Open workout
2
Tue
Intervals

3K Time Trial

3K all-out test

Open workout
3
Wed
Easy run

Recovery Run + Arms + Core

4.5 mi very easy + arms & core

Open workout
4
Thu
Intervals

Goal-Pace Reps

6 × 600 m @ goal pace

Open workout
5
Fri
Strength

Legs + Core

Squat-pattern strength + core

Open workout
6
Sat
Long run

Long Run

9.5 mi relaxed

Open workout
7
Sun
Rest

Rest / Mobility

Full rest or gentle mobility

Recovery
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