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Sharpen · Week 46~28 mi

Sharpen 5K speed & race pace

6 × 800 m @ goal pace · 7 × 400 m hard

1
Mon
Easy run

Easy Run + Legs + Core

5 mi easy, then legs & core

Open workout
2
Tue
Intervals

Goal-Pace Reps

6 × 800 m @ goal pace

Open workout
3
Wed
Easy run

Recovery Run + Arms + Core

4.5 mi very easy + arms & core

Open workout
4
Thu
Intervals

Intervals (VO₂max)

7 × 400 m hard

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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