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Advanced/Elite 5K
Day 013 - Track Day
WU: 1-2 miles easy jog, stretch and 6 x 100m strides.Main Set: 2 x 4 x 400 with 1 lap between 400's and 2 laps between the 2 sets.WD: 4 x 100 easy strides, 100 sit-ups, and 1-2 miles very easy jog. 
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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 400
* Take 1 lap between each 400 and 2 laps between each set.
* The first 3 400's in each set should be at or slightly below goal pace (again, if your goal is to break 6 minute mile pace, you want the first 3 400's to be 80-84 secs; if your goal is 6:20 pace your 400's should be 85-88 pace [(95 secs per lap minus 10 secs]; if your goal is 5:40 pace, your 400's should be in the 75-78 pace).
* The 4th 400 in each set should be all out, particularly focusing on the last 200 of that lap.
* Take at least 2 laps between the two sets of 400's, but keep jogging even if it is really slow.
* Remember the visualization thing!
Standard WD
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Shopping:
