»
Advanced/Elite 5K
Day 024 - Track(Focus on tightening up your recovery interval, but make sure you maintain your goal
WU. Main Set: 6 x 800 with 1 lap recovery jog (as slow as you need) between each 800WD 
|
This will be a repeat of week 3. About now, if not sooner, you may be wondering about morning runs or two-a-days. Do you really think they will help you run a 5k faster? If you've already been doing them and can rationalize to yourself how they will help you, then go ahead...but if you ever wake up and say I'm really beat and go ahead and do a morning run anyway (by that I mean one that is not included in this program)...well what can I say...if you don't get your time, don't blame the program.
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.
Standard WD
|
|
Shopping:
