Notes
Thurs - Track Workout. Warm up 2 miles and end up at the track. Do some stretching and before you begin and about 4 strides to get the legs ready for the speed. I won't give you times because we don't know where your speed is, so go how you feel, base it on intensity not pace. But keep track of your splits. It is a ladder workout: 400, 800, 1200, 800, 400. The 400's should be @ 1 mile intensity, the 800's @ 2 mile intensity, the 1200 @5k pace. You will get equal distance recovery, try to jog and just keep moving as much as possible, no walking (or as little as possible, if you just must). Once you start the workout, you should keep it going all the way through, continuous. Cool down with two miles. It will be a taxing but it shouldn't completely drain you. Test your body and see where you are at speed-wise.
COULDN'T ...HAD TO MISS !!!