4x 400m @ 1/2 marathon pace (so about 20-30 sec. slower than 5k pace per mile....break it down).  Recovery is jog/walk across the grass to the start. 4 x 400 @ 5k pace (you haven't run any 5k's lately so adjust :))  Recovery is same as above. 2-4 x 200m @ fastish...

Warm up Run 10 min. at Marathon pace effort; jog 2 min. Run 8 min. at 10k effort; jog 3 min. Run 4 min. at 5k effort; jog 4 min. Run 2 min. slightly faster than 5k effort; COOL DOWN. (24 min. of set pace running).

Warm up 1 x 1600m (2 laps at Payne Park) @ Threshold pace - (add about 20-30 sec. to your 5k mile pace). - and that's current 5k mile pace, not 5k mile pace when you were 17 years old.  Take 1 min. recovery. 2 x 800m @ 5k pace. (like I said, if you haven't run a 5k...

8 x 200m @ 5k pace or faster; 200m recovery 4 x 400m @ 5k pace; 200m recovery 8 x 200m @ 5k pace or faster; 200m recovery Warm up; Cool down.  a 3 mile workout of 'speed'.

12 x 400m 6 @ 10k Pace; 6 @ 5k pace; cut across the grass to the start for your recovery. (so short recovery). If you want dessert: 1 last 400m @ fast pace. (so faster than your 5k pace). Cool Down

1 x 1600m @ Threshold pace (5k pace/mile, add about 20-30 sec.); 200m recovery 1 x 1600m @ 5k pace; 400m recovery. 1 x 1600 @ 3-4  sec. faster than your 5k pace/mile; done. 🙂 Finish with 1 lap (at Payne Park) reverse, stride 100m recover 100m

Let's do a ladder (it's a 5000m speed workout). Warm up 200m, 400m, 600m, 800m, 1000, 800m, 600m, 400m, 200m  @ 5k pace or faster - for the shorter intervals.  Recovery - take 1/2 distance for each interval. (take 400m recovery for the 1k). Cool down

1-2 mile warm up 12 x 300m @ 5k or faster pace; only 100m recovery. (basically 12 x 400m) 1 lap at Payne park, reverse, 100m On, 100m recover. 1 mile cool down

This workout is very difficult. But if you run it honestly, with your correct paces, you should manage and succeed!!! 800m @ 5k pace; 400m recovery; 300m fast  (fast is mile race pace); 200m float.  (a Float is a steady run, it is not a recovery jog.)  The ONLY...

2k @ marathon pace; 1 min. recovery 2k @ 10k pace; 1 min. recovery 1k @ 5k pace; 1min. recovery 500m @ 5k pace; 1 min. recovery 500m @ 5k pace; Recoveries are short for the purpose to run anaerobically. Finish with 1 lap - 800m  (around Payne park) stride 100m/...