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Advanced/Elite 5K
Day 060 - Track Day
WUMain Set:3 x 4 x 300, with short recoveryWD 
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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
* 3 x 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. Focus on keeping the recovery tight. As always, don't sacrifice interval time for a shorter recovery, but aim to do both today.
* 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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