Author: MTC

Workout: 6 x 800m @ 5k pace. 200m jog recovery.Hammer #’s 3 and  #6. (that means go faster than your 5k pace, same amount recovery...

Workout: 4 x 1200m @ 5k pace; 1/2 the time for recovery.  (this is a Marker workout) for this distance race. Aerobic workout too.I’m going to suggest – if you are running with a few others, to take turns leading a...

Workout: 3 x 1k @ 5k pace; 200m recovery6x 400m @ faster than 5k pace; 2 min. recovery – for some that is a 400m, others it’s a 200m recovery....

Workout: We’ve done this before, it’s an advanced wo. I can modify it for newer or less mileage runners: 800m @ 5k pace400m recovery300m @ (supposed to be mile pace, but make it hard effort pace if don’t know...

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...