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Advanced/Elite 5K
Day 017 - Increasing intensity
WU: 1-2 miles easy jog, stretch and 6 x 100m stridesMain Set: 6 x 800 with 1 lap recoveryWD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog 
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We pick up the intensity this week a little bit. As a reminder, we are training your body to race fast, not run the Western States 100. In order to race fast, you have to train fast. Running a lot of slower than race pace miles will only train your body to be very good at running lots of slow miles.
Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main set
* 6 x 800 with 1 lap recovery jog (as slow as you need) between each 800
* The first 4 800's should be at or slightly faster than goal pace
* The fifth 800 should be run at about the same time, but you start a bit slower than goal pace and each 200 pick it up one notch so that for the last 200 you are running all out. (For example, 45 secs for the first 200, 43 for the second, 42 for the third and 39 for the forth. It is better to run the first 200 too slow than to run the last 200 too slow).
* The last 800 should be as fast as you can run it, but make sure that the second lap is faster than the first lap.
* Visualize Visualize Visualize (are you beginning to get that I think this is very important, especially since you don't have a coach watching you?!)
Standard WD
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