Author: MTC

16-24 x 200m  I call this Turnaround 200’s.  Cone at every 200m. Run 200m @ a good effort pace; recovery is 10m pass finish line, 10m back to the finish line; 10m pass the start, 10m back to the start.  REMEMBER THIS...

4x 400m @ 1/2 marathon pace (so about 20-30 sec. slower than 5k pace per mile….break it down).  Recovery is jog/walk across the grass to the start. 4 x 400 @ 5k pace (you haven’t run any 5k’s lately so adjust...

Warm up Run 10 min. at Marathon pace effort; jog 2 min. Run 8 min. at 10k effort; jog 3 min. Run 4 min. at 5k effort; jog 4 min. Run 2 min. slightly faster than 5k effort; COOL DOWN. (24 min. of set pace...

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...

8 x 200m @ 5k pace or faster; 200m recovery 4 x 400m @ 5k pace; 200m recovery 8 x 200m @ 5k pace or faster; 200m recovery Warm up; Cool down.  a 3 mile workout of...

12 x 400m 6 @ 10k Pace; 6 @ 5k pace; cut across the grass to the start for your recovery. (so short recovery). If you want dessert: 1 last 400m @ fast pace. (so faster than your 5k pace). Cool...

1 x 1600m @ Threshold pace (5k pace/mile, add about 20-30 sec.); 200m recovery 1 x 1600m @ 5k pace; 400m recovery. 1 x 1600 @ 3-4  sec. faster than your 5k pace/mile; done. 🙂 Finish with 1 lap (at Payne Park) reverse, stride...