Notes
3.5 Mile Warm-up - 26+ (2 laps S & C); Dynamic Stretches; Drills; 2 x 80M Flys (all out)
10 x 500 @ Carmen 5k goal pace progressed down to 3k pace @ ladder (300M jog/2:00 minute recovery)
(Goal pace - start @ 1:41-1:42 progress down to 1:38-1:39)
1:42.0
1:40.2
1:40.9
1:40.1
1:39.8
1:40.1
1:37.8
1:37.7
1:34.9
1:31.4
1:38.5 AVG (5:17 Mile - 16:24 5k)
400M Jog, 2 x 90M Flys (high 11s), 400M jog
Fast Running Volume: 5340 (5k - specific endurance, 340M - speed development)
35:00 minute crawling cool down
NOTES: Quality specific endurance workout! Recoveries more like 1:45-1:50 (started when we got to the start line). Seemed mostly aerobic for Carmen until the last few. Both wore flats.