This Tuesday TNT will meet up at Payne Park, 5:30pm warm up, 6pm start.

 Oct. 12, 19, 26, we should be at Booker High Track. I’ll confirm with you next Saturday.



1 mile Threshold pace. (this should be a little slower than your 5k race pace per mile). 1 min. recovery.

2 x 800m @ 5k pace; 200m recovery.

4 x 400m @ 5k pace or faster; 200m recovery. (maybe run 2 @ 5k pace, 2 @ a little faster pace).


2-4 x 200m @ faster than 5k pace; 200m recovery.

Note: the 400’s are faster and you only have a 200m recovery. If it is way too hot, adjust – if you are running the 400’s faster than 5k pace,  run them 1-3 sec. faster per 400m. You don’t need to take 5 – 8 sec. off!!!  1 second works. 🙂

Try to do some dessert to finish with some fast turnover.