Workout 5-30

It is going to be hot.  So we’ll shorten up the length of the interval.  In the heat your paces should be a little off, don’t worry if you’re going a touch slower than you think you should.  Your body is working just as hard.


Warm up 15-20 minutes.

6 x 100 strides

12-16 x 400m w/ 90 seconds (200m) jog.  Starting at 5k pace and progressing to mile pace.  It is only a 400, so you’ll be tempted to go too fast, control yourself or you’ll pay later.

If you want to start at the same place just jog the whole turn then turn around and jog back.

Break the 400’s into 4 sets, if your doing 12 that would be sets of 3, 16 sets of 4 etc…

1st Set @ 5k pace

2nd Set @ 5k  -2-3 seconds

3rd Set @ 5k -4-6 seconds (this is about 3k pace)

4th Set @ 5k  -6-9 seonds (this is about mile pace)

The progression should take you to about Mile pace.

Target 8-10% of your weekly mileage.

20 MPW or less: 6-8 x 400

30 MPW: 10-12 x 400

40 MPW: 12-14 x 400

50 MPW or more : 14-16 x 400

Warm down 15-20 minutes.


Sample paces for regular attendees.

Larry 5k 8:15 (2:04)

Carleen 5k 7:53 (1:58)

Dorota 5k 7:40 (1:55)

Joe 5k 6:30 (1:37)

Ed 5k 6:16 (1:34)


For inspiration this week we’ll look at a 17 year old girl.

Mary Cain setting American Junior record for 1500

3 Responses to “Workout 5-30”

  1. Larry Donoghue says:

    I’ll be there (even slower than usual)

  2. Joe Winslow says:

    I’m in.

  3. Carleen Melkonian says:

    I am there hope i can figure this out