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Advanced/Elite 5K
Day 044 - Track Day
WU. Main Set: 4 x 1000m, with 1 - 2 laps recovery, all out 1 x 400m WD 
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The next three weeks are the hardest in the training program.
Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set
* 4 x 1000m, 1 x 400
* Run the 1000's at the same pace as you have been running the 800's; in other words, if you have been averaging about 3:00 for the 800's, the first 800 of the 1000m should be in 3:00. If you are aiming for a sub 6 minute per mile effort, and your workouts to this point have been on pace, you should be shooting for 2:53-2:55 for the first 800 of the 1000.
* The last 200 of the 1000 should be your fastest. You need to pick up the pace slightly with 200m to go and run hard down the home stretch. If you aiming for sub 6, that would put your overall time at around 3:30-3:35.
* Aim to jog 1 =- 2 = laps between the 1000's; but as always take enough recovery to keep the times on track (so to speak).
* Jog one lap slowly, then run the 400m as fast as you can.
Standard WD
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Shopping:
