Notes
all intervals done.
1 mile, 2x[800 SI (400), 400 SI (200), 200 SI (200) 1200 PI], 1 mile
CRUISE INTERVALS (CI)Run each interval at 10-K pace. (4.30)
SPEED INTERVALS (SI)Run at 5-K race pace to develop quick turnover.(4.0)
Training Plan Entry
Interval
6.5 mi
1 mile, 2x[800 SI (400), 400 SI (200), 200 SI (200) 1200 PI], 1 mile
CRUISE INTERVALS (CI)Run each interval at 10-K pace. (4.30)
SPEED INTERVALS (SI)Run at 5-K race pace to develop quick turnover.(4.0)