Author: MTC

2 x 1600m @ 10k pace (20 sec. slower than 5k pace)…2 min. recovery. (this pace should feel very comfortable,  but you can hold it for an hour if need to.) 2 x 800m @ 5k pace; 2min. – pace is not comfortable. :)2 min....

Alternating 200’s and 400’s.200m hard/ 200m recovery; 400m 5k pace or a few sec. faster; 400m recovery and so on.8x.Take a 2-3 min. jog after 4.  so,  2 x 4x (200m / 200m recovery; 400m / 400m recovery) Pretend this...

Warm Up 12 x 400m6 @ 5k pace; 200m recovery.6 @ Interval pace (faster than 5k pace). 3-400m recovery.  (this should be about 3 sec.faster than your 5k 400m pace).   Cool down  ...

No lights for the month of December. So bring flash lights and or head lamps.Booker High track is a soft surface track. I get there by driving north on Orange Ave., it brings you to the school. Pull into the parking lot on the...

Workout: 12x 400m4 @ Threshold pace; 100m recovery4 @ 5k pace – 200m recovery4 @ faster than 5k pace; 400m recovery Finish with 4-6 strides or diagonals. If racing on Thanksgiving day, then modify to6 x 400m – 3@...

Warm up 3x 1200m @ 10k pace; 1 min. recovery2 x 800m @ 5k pace; 2 min. recovery2 x 400m @ faster than 5k pace; 200m recovery (now, if you want to add to this workout, then add 1 more 800, and 1 more 400m). That’s a decent...