TrackWorkouts

8-12 x 400 (200 rest between everything) split into 4 sets so if you’re doing 12 sets of 3 speeding up

3@5k

3@5k -2

3@3k

3@3k-2

400, 600, 800, 1200, 800, 600, 400

400/600@ 5k pace

800/1200@10k pace

200 rest after everything.

2X1600 @LT

2X1200 @LT -(2-3 per 400)

1X800 @ LT – (6 per 400)

100 meter or 60 second rest between everything.

LT = lactate threshold or the pace you could sustain for a 1 hour race.  About 30 slower per mile than your 5k race pace, 15 per mile slower than 10k race pace.

For those who are newer, we’ll reduce the volume or length of the intervals on a case by case basis.  If you have a race Saturday like me, like half the workout is a good amount