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Advanced/Elite 5K
Day 065 - Track Day
WU
Main Set:
4 x 1mile @ sub race pace, 1 x 400 all out, all with minimal recovery.
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
* 4x 1 mile, 1 x 400
* Miles should be at approximately 20 secs below goal race pace (5:35-5:45 for those of you aiming to break 6 minutes per mile pace).
* Try to keep your recovery below to no more than 2 laps between miles and if you can keep it at 1 lap even better, but as always do not run your mile slower so that you can keep your recovery shorter.
* Jog 1 lap and then run the 400 at 100% effort
Standard WD
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Shopping:
