Workouts from last winter, guess what I should have ran with these.
2x500-300-200 w/400 jog recovery
1:33-41-28
1:34-43-27
3x1k w/300 recovery then 3x200 jog across the infield recovery
3:20-3:23-3:50 (ouch), 200 at 27.1-27.6-27.9
10 easy 5 steady 3 easy 2 upbeat
.92 on the steady (5:26 pace) and .43 on the upbeat (4:40 pace)
6x400 w/2 min rest (1:09 avg)
1:04-1:07-1:09-1:10-1:14-1:12
2x4x250 with 150 jogs.
35, 40, 41, 40, 40, 46, 40, 40
800-400-400-200-200-200 (alternating 5k pace and fast pace)
800:2:35 400:1:07 400:1:17 200:35 200:29 200:31
3x300-200 90 sec rest between reps.
300: 41.4 200: 28 300: 44 200: 30 300: 46 200: 29
Did steady runs going from 7:00-6:20 avg 6:40 for the whole season