2-3x (800m @ 5kpace; 200m Float; 300m Hard; 400m RECOVER) Do it all over again. Your only rest is the 400m.
This is an advanced workout. Float means running at 10k-1/2 marathon pace, it does not mean recovery pace.
3-4x 800m @ 5k pace; 200m recovery
4x400m @ a little faster than 5k pace; 200m recovery
After either workout, finish up with 4-6 x diagonals. 😊
Some of you may be racing this coming weekend.
We’ll modify the workouts to make sure you are rested for Saturday or Sunday’s race.