Warm-up:

• 1 mile easy jog

Main workout:

• 4 by 400 meters at 2 mile pace with 30 seconds rest between each interval
• 10 push-ups (or max reps up to 20) immediately after each 400 meter interval
• 2 by 800 meters at desired 5K pace with 30 seconds rest between each interval
• 10 push-ups (or max reps up to 20) immediately after each 800 meter interval
• 6 by 200 meters at faster than 2 mile pace with 200 meter jog recovery between each interval
• 10 push-ups (or max reps up to 20) immediately after each 200 meter interval
• 4 by 400 meters at 2 mile pace with 30 seconds rest between each interval
• 10 push-ups (or max reps up to 20) immediately after each 400 meter interval

Cooldown:

• 1 mile easy jog

Notes:

• The push-ups should be done immediately after each running interval. If you cannot complete the full 20 reps, do as many as you can and continue with the workout.
• You can modify the number of push-ups to your fitness level, but aim to challenge yourself with each set.
• This workout will help to build endurance, speed, and upper body strength.
• Make sure to take the prescribed rest intervals between each interval and push-up set to allow for adequate recovery and to maintain the quality of each interval.