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Intermediate 5K
Day 061 - Strength Training
15-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. 10-minute Body Speed (SP) run at level 2 intensity with 10 minute warm-up and cool-down. 
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TODAY, DO 15-MINUTES OF STRENGTH (ST) TRAINING, FOLLOWED BY 15 MINUTES OF STRETCHING. ALSO DO 10 MINUTES OF RUNNING BODY SPEEDS AT LEVEL 2 INTENSITY. To do this workout first warm-up for 10 minutes. Body Speeds can be done at a track or on the road. If using a track, Body Speeds are 200m efforts where you gradually increase your speed over the 200m distance. The speed of the 200m effort is dependent on your desired racing speed and can be found in advanced training books for endurance athletes. If you are using a road, you can do body speeds by gradually increasing your speed for 30 seconds followed by 60-90 seconds of recovery. Repeat the sequence for 10 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cool-down after the workout with 10 minutes of walking/easy jogging.
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