i thought of some(what i thought are) interesting change of pace workouts. i'm curious what others think as far as constructive criticism goes, and this is for someone who trains for running a 13:00-13:10 5k, just as an example. I didn't feel like writing it out as far as % of effort and race pace goes.
good mid-late spring workout, change of pace, finishing strong
2 mile warm up, 6 x strides
2400m(3 x 800m) @ (2:10, 2:20. 2:04) = (65, 65, 70, 70, 62, 62) = 6:34 2400m
5:00 rest
1800m(3 x 600m) @ (1:39, 1:45, 1:30) = (66, 33, 70, 35, 60, 30) = 4:54 1800m
4:00 rest
1200m(3 x 400m) @ (64, 68, 62) = 3:16 1200m
2 mile cool down
11k workout
early summer, change of pace workout
1-2 mile warm up, 6 x strides
1500m(3 x 500m) @ (81-83, 88-92, 75-78) = 4:04-12 for 1500m
3:30 min. rest/jog
1200m(3 x 400m) @ (64-65, 68-70, 61-62) = 3:13-17 for 1200m
3:00 min. rest/jog
900m(3 x 300m) @ (47-48, 52-54, 43-44) = 2:16-2:26 for 900m
1-2 mile cool down
8.5k workout
mid summer change of pace workout
1-2 mile warm up, 6 x strides
3 x 200m @ (30, 29, 29) w/ 45 sec. rest
2:00 rest after last 200m
1200m(3 x 400m) @ (64, 67, 62)
2:30 min. rest
900m(3 x 300m) @ (46, 50, 44)
4-5:00 min. rest
1200m(3 x 400m) @ (63, 67, 61)
2:30 rest
900m(3 x 300m) @ (45, 50, 43)
2:00 rest
3 x 200m @ (29, 28, 28) w/ 45 sec. rest
1-2 mile cool down
8.2k workout