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Advanced/Elite 5K
Day 027 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set: 2-3 x 4 x 300's with 100m jog recovery between 300' and 1 lap between the sets. WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog.
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Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set
* 2-3 sets of 4 x 300
* Run the 300's at 400 meter goal pace (for our sub 18:45er, that comes out to about 60-63 secs), except run the last 300 at 90-95% effort.
* Jog 100 meters between each 300.
* After 4 300's jog one lap and repeat. If you need to take more time to maintain goal pace, jog as much as you need (2, 3 or 4 laps is ok), just be sure to keep moving.
* If you have been able to maintain goal pace, and are feeling good, you can do one more set. BUT BE SMART ABOUT THIS.
* Remember to visualize yourself as a fast, smooth, sleek runner.
Standard WD
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