TrackWorkouts

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

400, 600 @5k

800, 1200 @10k

200 rest between everything.

If you have a race on Saturday cut the volume nearly in half and drop the 1200 and last 400

8-12 x 400 (200 rest)

divide into 4 sets of 2-3 each

1st @ 5k

2nd @ 5k – 2

3rd @ 3k

4th @ 3k -2

6-12 x 600m @ 5K w/ 200 jog.

Target ~8% of mpw:6-7 for 30, 8-9 for 40, 10-12 for 50