2 x 1600m @ 10k pace (20 sec. slower than 5k pace)…2 min. recovery. (this pace should feel very comfortable,  but you can hold it for an hour if need to.) 2 x 800m @ 5k pace; 2min. - pace is not comfortable. :)2 min. recovery. (so recovery is same as 1600m. am pushing...

Alternating 200's and 400's.200m hard/ 200m recovery; 400m 5k pace or a few sec. faster; 400m recovery and so on.8x.Take a 2-3 min. jog after 4.  so,  2 x 4x (200m / 200m recovery; 400m / 400m recovery) Pretend this 200m hard and 400m hard are hills, so work it. 5k...

Warm Up 12 x 400m6 @ 5k pace; 200m recovery.6 @ Interval pace (faster than 5k pace). 3-400m recovery.  (this should be about 3 sec.faster than your 5k 400m pace).   Cool down    

No lights for the month of December. So bring flash lights and or head lamps.Booker High track is a soft surface track. I get there by driving north on Orange Ave., it brings you to the school. Pull into the parking lot on the left. Bathrooms should be open.  ...

Workout: 12x 400m4 @ Threshold pace; 100m recovery4 @ 5k pace - 200m recovery4 @ faster than 5k pace; 400m recovery Finish with 4-6 strides or diagonals. If racing on Thanksgiving day, then modify to6 x 400m - 3@ threshold,3 @ 5k pace finish with a few strides.

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 workout of changing paces, working your way...

 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. Go right back to the top - 800, 400, 300,200.  Your...

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 down

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 down.

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 down.