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Workout A: We’re working on pace. You need to know what your 5k pace per mile (break it down to 400m).
4 x 400m @ Interval pace (this is 3 seconds faster than your 5kpace/400m) / 400m recovery
2x800m @ 5k pace / 200m recovery (shorter recovery here; this makes the workout a bit challenging. Will discuss when we meet up).
4 x 400m @ Interval pace / 400m recovery
(Adds up to 3 mile workout not including recovery- add on if you’d like)
4x 400m @ 5k pace / 200m recovery
4 x 200m @ Interval pace (run a few sec. faster than your 5k pace) / 200m recovery
4x400m @ 5k pace / 200m recovery
(Adds up to 2.5 miles not including recovery)
If we can get on the field, let’s finish with some diagonals. If not, then Cool down reverse direction a few laps.