I try to do at least two quality workouts each week. One is usually my long run on Sundays and the other is usually mid-week. Tomorrow is a quality workout. I’ll talk more about quality workouts vs. other workouts another time.

Tomorrow’s run:

2 miles easy pace

5 x 1,000m intervals at roughly 5k pace, 2 minutes of jogging in between

6 x 400m repetitions at roughly mile pace, 3 minutes of easy pace in between

2 miles easy pace

Should be about 80-90 minutes.