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2-3 x (800m, 600m, 400m) @ a few seconds faster than 5k pace. Take the time you ran your interval in for your recovery time.
Some of you are training for a marathon in the fall. Here’s a little longer repeat for you. This is a speed workout. Your other training days should be threshold pace, marathon pace, ez recovery days.
4-5 x 1200m @ 5k pace; 2min. jog recovery.
Note: Some coaches say speed days should be close to 10% of your weekly mileage. 😊