Workout Thoughts

Workout Thoughts


Tuesdays in November

Track Workout: 1 mile @ 5K pace; 2 x 800m @ 5K pace – 10 sec/mile; 4 x 400m @ 3K pace (Recovery: half the distance of the preceding interval.)

Track Workout: 6 x 800m @ 3K pace w/2:00 jog recovery between intervals

Track Workout:  6 x 200m @ 3K pace w/200m jog recovery between intervals


Thursdays in November 

Hill Repeats: 3 x 2:00 @ 5K effort; 4 x 1:00 @ 5K effort; 4 x 30 seconds @ 3K effort. Recovery: jog down the hill after each repeat.

Intervals: 2 x 1.5 miles w/3:00 recovery between intervals. First 1.5-mi interval at 5K pace (no faster!), second at 5K pace – 5-10 sec/mile.

Tempo Run + Fartlek: 10:00 @ 5K pace + 30