Warmup mile. Track drills and 4x100 strides. Runners pointing for 5-10k will do 4-8x400 at goal race pace with 2:00 rest. Runners pointing for -26.2 will do 3-7x800 at race goal pace with 3:00 rest. Everyone warm down three laps.

3-6 x 800 meters with one lap recovery.

Warm up 1-1/2 miles, track drills, 4x100 strides. At 20 seconds faster than mile pace at 5k do 6-12x200 jog 100 and walk 100. Take heart rate. Must be below 108 to start next one. Warm down 2-3 laps.

Everyone warmup mile. Track drills. Then 6x50 with 50m jog. All done at 5k pace. 800m with 400 jog. Then going around track do 4x100. Take 400 jog recovery. Then do 400 at 5k with 400 jog. Then 4x100 with 100 jog. Jog 400 recovery and finish with 2x200 with 200 jog. Warm down 2-3 […]