Category: Training

Warm up 3x 1200m @ 10k pace; 1 min. recovery2 x 800m @ 5k pace; 2 min. recovery2 x 400m @ faster than 5k pace; 200m recovery (now, if you want to add to this workout, then add 1 more 800, and 1 more 400m). That’s a decent...

 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...

Good warm up and Cool down. 800m @ your 10k pace. Recover – 200m. Then:  16 x 200’s @ 5k or faster pace; Recovery jog is across the field – diagonally back to the start. Dessert? finish with an 800m @ 10k...

Warm up 4 – 5 x  800m @ you choose the effort.  10k? 5k? Mix it up. Run #2 and #4 hammering the last 400m of the 800m interval. (Or run them all at 10k pace; hammering the last 400 2 out of 4 intervals).  Example: do  1 x...

You’re running based on effort, not by distance. 8 minutes @ marathon effort; 1 minute recovery jog ez. 6 minutes @ 1/2 marathon effort (take 15 -20 seconds off marathon pace); 1 min. recovery jog, ez. 5 minutes @ 10k...

Warm up Ladders are good to do on a track 400, 600, 800, 1000, 800, 600, 400  @  efforts b/n 10k (threshold pace) and 5k pace (if too warm, run all at 10k pace). For recovery, run 1/2 the distance, except for the 1000m, run 400m...

8-10 x 500m @ YOU DECIDE – either 10k pace? or 1/2 at 10k pace 1/2 @ a little faster pace  BUT JUST KNOW, YOUR RECOVERY IS THE JOG STRAIGHT ACROSS THE END ZONE – BACK TO THE START.  If you do all 10, that’s...