Author: MTC

 Warm up.  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....

Warm up. 1k/800m  Run 1k @ 10k pace, go right in to an 800m @ 5k pace; 2 min. recovery.  3 sets.  (5400m, not including recovery jog). Cool...

Warm up 10x 500m (my favorite workout) @ 5k pace or a pace that you are comfortable at; 100m or across the field recovery. (short recovery….again!!!) Maybe do some 4-6 x diagonals. Finish with a 1-2 mile cool...

Warm up. Turnaround 200’s.24 x 200m @ 5k pace; 40m recovery. This workout goes quickly, recovery is short, like the intervals.4-6 x diagonals. Cool...

Warm up. 1 x 1600m @ Threshold pace – about 20 seconds slower than your 5k pace/mile.1 min. recovery.8 x 400m @ 5k pace; cut across the grass to the start for your recovery. (so – short recovery). Dessert: 1 x 800m @...

Workout is 400’s 4 x 400 @ Threshold pace (10k pace); 100m jog recovery4 x 400 @ 5k pace; 200m jog recovery4  x 400 @ 1-3 seconds faster than 5k pace; 300m jog...