»
Advanced/Elite 5K
Day 010 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set:4 x 800 meter @ sub race pace with 1 lap recovery.WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog. 
|
Standard WU (Note: if it is a particular cold day you may want to add a few more strides to the warm-up routine)
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set:
* 4 x 800 with 1 lap recovery.
* The goal times for this workout should be the same as for last Monday's workout that means run the 800's at 5 secs faster than your mile pace for your goal 5k. So if your goal is sub 18:45, (ie to break 6-minute mile pace), your mile pace needs to be just under 6 minutes per mile and your 800 pace for this workout should be 2:55.
* The last 800 should be all out. Take as much rest as you need (but keep jogging) until you can run goal pace or faster on the last one. Remember to visualize yourself as a fast, smooth runner. You are not a plodding distance runner; you are now a sleek, swift sprinter.
Standard WD:
* Remember, drink plenty of fluids and replace your glycogen stores with carbos within 30 minutes of completing your workout.
|
|
Shopping:
