This is the workout. I made some notes marked with ** **.
RE: speed workouts for 5k 9/1/2006 9:54PM - in reply to andy
heres a good one:
1x1mi, 4x400m, 1x800m, 4x200m
- 1mi interval should be very fast, within 15sec of your PR
a. 10min recovery afterwards
**Did not know my PR so figured 5:00 would suffice since I lack speed**
- 4x400m very fast, right around mile pace
a. 2min recovery between each
**Goal was 71. Felt really comfortable hitting 70s**
- 800m very fast within 15sec of your PR
a. 5min recovery afterwards
**Goal was 2:15 which I kinda blew. Tried to be controlled when I should have made it hurt a lot more. **
- 4x200m very fast, should be faster than 800m pace, slower than 400m pace.
a. 1min rest
**These felt really good/challenging. I haven't done 200s in years.**
**Overall my legs feel like they got a good workout and I will probably do it again. I usually run "indicator" workouts so this was much different for me**
Read more:
http://www.letsrun.com/forum/flat_read.php?thread=1525499#ixzz2zdmH9NGO