Warm up 15-20 minutes.
6 x 100 strides
8-12 x 400m w/ 90 seconds (200m) jog. Starting at 5k pace and progressing to mile pace. It is only a 400, so you’ll be tempted to go too fast, control yourself or you’ll pay later.
If you want to start at the same place just jog the whole turn then turn around and jog back.
Break the 400′s into 4 sets, if your doing 12 that would be sets of 3, 16 sets of 4 etc…
1st Set @ 5k pace
2nd Set @ 5k -2 seconds
3rd Set @ 5k -4 seconds (this is about 3k pace)
4th Set @ 5k -6 seonds (this is about mile pace)
The progression should take you to about Mile pace.
Target 8-10% of your weekly mileage.
20 MPW or less: 6-8 x 400
30 MPW: 10-12 x 400
40 MPW: 12-14 x 400
50 MPW or more : 14-16 x 400
Warm down 10-15 minutes.
Some paces for common Attendees.
Ed (91-92) for 5k
Dave (1:40) for 5k
Dorota/Courtney (1:49-1:50) 5k