Warm up

1 x 1600m (2 laps at Payne Park) @ Threshold pace – (add about 20-30 sec. to your 5k mile pace). – and that’s current 5k mile pace, not 5k mile pace when you were 17 years old.  Take 1 min. recovery.

2 x 800m @ 5k pace. (like I said, if you haven’t run a 5k recently then add on a few more seconds to your time.);  2 min. jog recovery

2 x 400m @ 5k pace or faster; 2 min. jog recovery.