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Advanced/Elite 5K
Day 054 - Track Day
WU. Main Set:4 x 4 x 100with 300m recovery between 100's and 1 -2 laps between sets. Jog 1 - 2 laps, 1 x 1000 all out. WD 
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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
* 4 x 4 x 100, 1 x 1000
* The set one of the 100's should be at 80% effort.
* Sets 2 and 3 should be at 95% effort.
* Set 4 should be at 80% effort again.
* Take 300m jog between each 100 and jog 1 > laps between sets 2 and 3.
* After finishing the 100's, jog 1-2 laps then run the 1000m at 100% effort.
Standard WD
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