It is going to be warm, so we’ll do shorter faster intervals.
10-12X400 rest 200 after each one.
Split these into 4 sets, so if you were doing 12.
4@5k Pace
4@5k -2-3 seconds
4@5k -4-5 seconds (3k pace)
4@5k- 6-8 seconds (almost mile pace)
Target 6% of your weekly mileage 50Mpw = 12 40Mpw =10
3-5X1000 @ 10k Pace (200 Jog recovery 2 min)
600 rest then
4X400 @ 5k Pace – 3k pace (200 Jog recovery 2 min)
run 2 seconds faster each 400
Do 1×1000 for each 10 miles you run a week. 3=30 MPW, 5=50 MPW.
If you’re racing Sat, do 1/2 -1/3 your normal volume
4-6×800 @ 10k 200 rest between each
400 jog rest after the set
4×400 @ starting at 5k pace and going 2 seconds faster a lap till you get to mile-3k pace. 200 rest after each.
Base the number of 800’s on your MPW 4=40 5=50 6=60
2-4 X 1 Mile @ LT 60-90 second rest.
400 rest
4X400 @ 5k 200 rest
Target 10% of your weekly mileage # of miles plus the 400s.
2 = 30 mpw
3 = 40 mpw
4 = 50 mpw
For inspiration we’ll be channeling Molly Huddle and Shannon Rowbury, at the 5k USA finals