Author: MTC

Workout:   12 x 400m4 @ Threshold pace;  1 min. recovery4 @ 5k pace; 2 min. recovery4 @ Interval pace (about 4 sec. faster than 5k pace per 400m); 2:30/3 min. recovery Another option can be: 6 x 400 @ 5k pace6 @ Interval...

Workout: 1 x1000m @ Threshold pace; 1:30 min. recovery (this pace is 20 sec. slower than 5k pace)1 x800m @ 5k pace; 2 min. jog/walk recovery2 x 400m @ faster than 5k pace; 2 min. jog /walk recoveryX 2 Then Run 1 lap around the...

Workout: 10x 500’s @ 5k pace; 100m jog across the end zone back to the start.(short recovery). This workout is like running a 5k, so keep that in mind with your training week. (or if you’re racing on weekend)....