4X800 @ 10k pace 200 Rest
4×600 @ 5k pace 200 Rest
For those of you running in the Mile relay, you might want to drop 2 of the 600’s and instead do
400, 200, 200 all at mile race pace to get a feel for what mile pace feels like.
Volume will be adjusted based on current fitness and mileage. Typically you don’t want to do more than 10% of your weekly mileage in any one track workout (just the interval portion). The above volume is about 3.5 miles of intervals so is appropriate for those running 30-40 miles a week. For those running less and or new to track workouts we’d lower the volume. For those with higher volume more is appropriate.
A good rule of thumb is you should feel like you can do one more interval, but probably not 2-3 more at the end of the workout.
Insperation this week comes courtesy of Chris Solinsky who set the American Record in the 10k in 2010 in a very unexpected performance.