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Strength & Tempo Conditioning

A: Barbell Back Squat - 5×4@80%
- :02s eccentric with a fast and explosive concentric.

B: Barbell Bench Press - 4×5@80%

C: Accessories
1C: Double DB Bulgarian Split Squats - 3×8/8
2C: Chest Supported Row - 4×10-12
3C: Copenhagen Plank - 3x:30s/side

D: Conditioning
4×6:00@ Threshold Pace w/ 2:00 recovery walk

Threshold Pace here are two options:
If you have a recent race time within the last few months:
10k pace ≈ Threshold Pace
5k pace ~ 15-20s slower
Half Marathon ~ 5-10s faster

Example: 5k pace - 7:45/mile so threshold pace is ≈ 8:00-8:05/mile

Heart Rate:
Threshold HR ≈ 85-90% of HRMax