TrackWorkouts

4X800 @ 10k pace 200 Rest

4×600 @ 5k pace 200 Rest

1×400 @ 3k-mile pace

2 X 1 Mile @ LT

2 X 1200 @ LT – 2

1 X 800 @ LT – 4 (10k pace)

1 X 400 @ LT – 8 (5k pace)

If you run less than 35 MPW  either drop one of the 1200′s or the 800/400

Rest after everything is 60-90 seconds.

Optional Marathoner workout:

2X3 miles @ MP – 10 sec per mile 2-3 min rest between.

I would do this as 800 on the track to get you’re pace right then do a loop around Pine Banks (it is just about 2.5 miles around)

Run a slow lap jog when you get back, then do it again.

4-5 x 1200 @ LT (60 second rest)

2-3 min rest (400) then

1×800 (first 400 @10k pace, second 400 @ 5k pace)

Here is a great total commitment race this last week