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Advanced/Elite 5K
Day 068 - Track Day
WUMain Set:2 x 4 x 500, 1 x mileWD 
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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 x 4 x 500, 1 x mile
* Start the 500's 100m before the finish line so that you always finish at the finish line.
* Run the first 400 of each 500 at the same pace that you have been running the 800's (so if you've been running the 800's at 3:00 run the first 400 in 85-89 secs.)
* Run the last 100 of the 500 all out.
* Jog 300 meters and start again. Try to keep the recovery tight.
* Jog 1-3 laps between sets.
* Jog 1 mile, then run 1 mile 5-10 seconds faster than your fastest mile on Mondays workout (your last track day)
Standard WD
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