Author: MTC

Workout: 1 mile @ Threshold pace; 1 min. recovery4 x 400m @ 5k pace; 200m recovery8 x 200m @ faster than 5k pace; 200m recovery (3 mile workout) Dessert? 1 x 800m – 400m @ 5k pace- 400m with whatever is left in the tank....

Likely we’ll be at Payne Park this Tuesday eve. I’ll know for sure Monday or Tuesday (when school resumes.)  I’ll send out an email as late as Tuesday afternoon if the location changes. 5:30 warm up, a little...

Workout:   12 x 400m @ 5k pace; jog across the field to the start for recovery.   Simple but demanding workout. This is a good workout for 5k folks. Finish with 1 lap, reverse direction stride 100m/ jog 100m. Following...

Workout: 4 -5 x 1000 @ 10k pace; 1:30 recovery jog. 4 x 400m @ 5k pace; 200m jog recovery. If you’re training for a 5k, then run  3 -4 x 1000 @ 5k goal pace, 2 min. recovery. 2-4 x 400m faster than 5k pace (a few secs.);...

4 x 1200m @ 5k pace; Recovery is 1/2 the amount of time you ran the 1200m....

Let’s do a ladder this Tuesday:   1600m @ 5k pace (or 10k pace- you decide); ALL with 200m Recovery.  800m @ 5k pace;  400m @ faster than 5k pace 200m @ faster than 5k pace Go Up the ladder. the recovery is short so...