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Terrain: Asphalt, Concrete
Notes: INTERVAL training for potential 44 minute 5K (14:10 pace). Pick one: LONG or MEDIUM or SHORT two times a week. Best to sequence LONG to MEDIUM to SHORT but never more than two days in one week and never two days in a row.
------------------LONG intervals:------------------
1 lap in 6:00 (15:00 pace) then 1 very slow lap. Repeat two times. 4 laps (1.6 miles).
-------------- MEDIUM intervals:------------------
1/2 lap in 2:55 (14:35 pace) then 1/2 lap very slow. Repeat three times. 3 laps (1.2 miles).
-----------------SHORT intervals: -----------------
Run to one corner in 1:25 (14:10 pace) then very slow to next corner. Repeat 4 times. 2 laps (0.8 miles). ------------------------------------------------------------------------------- 6:00 lap= 15:00 pace, 5:50 lap= 14:35 pace, 5:40 lap= 14:10, 5:30 lap= 13:45 pace, 5:20 lap= 13:20 pace, 5:10 lap= 12:45 pace,
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