This week's workout was ripped from the pages of this month's Runner's World, as recommended by Ms. Lauren Fleshman... with a tiny bit of modification to make it end at the same place it starts.
1600m warmup (800m if you show up late)
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
400m of recovery jog after the 5th 400
1200m at the 5k PR pace
400m of recovery jog
5 x 400m at a 5k PR pace, with 200m of recovery jog in between each
Note: feel free to push the pace faster on these last 400s
1600m cooldown (2400m if you show up late)
Essentially, you're doing 5.2k at your 5k PR pace, just broken up into sections. It's very niiice.
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