Notes
1 mile, 4x400 CI (200), 2x200 SI (100), 1 mile
CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator.
Training Plan Entry
Interval
3 mi
1 mile, 2x400 CI (200), 1x 200 SI, 1 mile
ACE INTERVALS (PI) Repetitions at your goal race pace. All numbers in parentheses above denote distance of recovery jog.
CRUISE INTERVALS (CI) Run each interval at 10-K pace. To find your 10-K pace, go to runnersworld.com/trainingcalculator.
SPEED INTERVALS (SI) Run at 5-K race. To find your 5-K pace, go to runnersworld.com/trainingcalculator.