Training Plan Entry
Interval
6 mi
1 easy, 4100strider, then:
2x 200 at rep pace 38sec. 1 min rest between, then
4(2x800) @ 2:56-2:59, 60 sec rest between intervals and 3 minutes between the 4 sets. Total of 8 800's. 1 mile cool down.
As you improve during the season your rep, interval and race paces all adjust as you get faster.
rep pace is a bit faster than 5k pace. Rep pace is to test and improve your efficiency ( arm swing, heel flick, cadence, knee drive, hand position, head postion. Concentrate on all of these.