800m @ 5k pace
400m recovery jog (run this reverse direction- outer lanes or on the grass)
300m @ mile pace (if you don’t know your mile pace, then run fast)
200m float – Float is close to your 10k pace.
Go right back to the top – 800, 400, 300,200. Your only recovery here is the 400m.
2-3- 4 x
Cool down. RAIN or SHINE.
Suncoast Milers and others are hosting a Thanksgiving morning 5k run/race. Thanksgiving morning, 7:30am start, from the South Lido Pavillion. (it’s the old Special Olympics 5k race course). The course will be measured, it will be unofficial, we will have a handheld timer at the finish calling out times. This is a fast course. There could be prizes, we’ll see. 🙂 No cost. 🙂 🙂 🙂 And we’ll give you age graded results. This is BIG for us oldies.