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Advanced/Elite 5K
Day 006 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m stridesMain Set: 8 x 400 with 1-2 lap jog recoveryWD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog 
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Why are we doing this? Fit does not have anything to do with fast. If you want to race fast, you have to train fast. If you want to be able to run a 5k at a given pace you better be able to run small pieces of it even faster. If you always practice running slow, you are going to race slow too, even if you are fit.
Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set:
* 8 x 400 meters, jogging no less than 1 lap between each 400. The goal pace for the 400-meter should be about 10 secs faster than your goal pace for the 5K. If your goal is 6-minute mile pace, that breaks down to a 90 sec 400. Therefore the goal time for this workout should be about 80 secs (anything up to 84 is ok but if you are going slower than that take more recovery!!) Run the last 400 as fast as you can.
Standard WD (including strides and sit-ups and stretching)
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