Notes
McMillan 5K Race Week Workout #1
3x3x400m
Using 22:00 as the 5K Goal. I have no idea if this is doable, I just randomly picked an even number a little faster than my 5K PR.
3x400 @ 5K Goal Pace with 100m recoveries then 400m between sets
3x400 @ 5K Goal Pace -2 to -3 sec per 400m with 200m recoveries then 400m between sets
3x400 @ 5K Goal Pace -4 to -6 sec per 400m with 400m recoveries