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 @ faster than 5k pace. Cool down.

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 recovery

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 pace. 

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 800m @ 10k; 1 @ 5k; 1 @ 10k; 1 @ 5k   2 min....

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 effort; 2 min. recovery jog. 4 minutes @ 5k...

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 for recovery. We're just trying to...

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 5000m and it may be too hot for that. So don't beat yourself...

16-24 x 200m  I call this Turnaround 200's.  Cone at every 200m. Run 200m @ a good effort pace; recovery is 10m pass finish line, 10m back to the finish line; 10m pass the start, 10m back to the start.  REMEMBER THIS WORKOUT?? the recovery is very short. (40m...