With some warmer weather and a 26×1 mile race coming up for many people we’ll do some faster stuff.
This is what is called a Repetition workout, key is good form, full recovery, and evenly paced laps.
4X400 @ 1 mile pace 400 rest
8X200 @ 1 mile pace (can get a little faster) 200 rest.
1 mile race pace is about 30 per mile faster than 5k pace.