Warm up 1.5 miles 4 x 100m Lager run 5k prep: 3 sets of 400m. 1st 2-3 seconds slower than goal pace. 2nd exactly at goal pace 3rd 2-3 seconds faster than goal pace. Rest 60 seconds between intervals and 400m between sets Cool down 1 mile
Read more15-20 min warm up. Drills strides then 4 x 100m strides 6-8 x 300m at 5k pace. Jog 100m recovery 5 min recovery between sets Start second set of 6-8 300m 3-5 seconds faster than the first set Cool down 10 mins.
Read moreEveryone warmup mile. Track drills. 4x100m. First all will do a 1600m time trial. After a good recovery, will do 7-10×1:00 with 1:00 jog or walk. Warm down three laps
Read moreWarmup mile. Track drills. 4×100. At ten seconds faster then 5k pace, do 6-14x 250m with a100 jog and 50 walk. Warm down three laps.
Read moreAll —> Warmup mile. Track drills. 4x100m strides. Then at 5k pace 2x200m with 200 jog. Then do 1000m with 200 jog. Take 3:00 break. Do this set 1-3 more times. Warm down 1/2 mile
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