Road Racers:
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
Those running less than 20 MPW:
Pace is comfortably hard, not all out and not a jog.
2 x 400 400 jog rest
4 x 200 200 jog rest