Notes
4 - 5 sets of:
800m starting @ 10K, 200m jog,
400m @ 5K, full recovery [400m jog].
We’ll change the pace of the 800’s during the workout.
Each 800m is run at a steady pace, but subsequent ones will be slightly faster than the prior one.
1st set - 800m @ 10K and a 400m @ 5K.
2nd set - 800m @ 10K-1 (about 1-second/400m faster) and a 400m @ 5K.
3rd set - 800m @ 10K-2 (another second/400m faster) and a 400m @ 5K
4th set - 800m @ 10K-3 (another second/400m faster) and a 400m @ 5K
5th set - 800m @ 10K-4 (another second/400m faster) and a 400m @ 5K