Speed – (does not have to be done on a track) warm up with 8 x 80m strides then run a ladder as follows:
Fun Group = 400, 800, 1600
Fast Group = 400, 800, 1600, 800, 400
Fool’s Group = 400, 800, 1600, 1600, 800, 400
All groups then cool down with an easy mile (Strava label = SPEED)
Tempo – (actually hills this week) warm up with 6 x 80m strides then run 30 minutes on a hill of your choosing by going fast up and recovering down then cool down for 5 minutes by running easy or walking (Strava label = TEMPO)
Long – warm up with drills a la old school track workout (sliding, high knees, butt kicks, over/under, rapid turnover, skipping/bounding, then 6 x 80m strides) then (fun group) 5 miles at fly/die pace by starting fast and trying to maintain it throughout (fast group) 10 miles at fly/die pace by starting fast and trying to maintain it throughout then (both groups) cool down with 5 minutes of easy running or walking (Strave label = LONG)
Run every chance you get!