Tip: the 5K sharpener workout
WARM UP (3 X 1 MILE AT 5K RACE PACE) WITH 2:30 MINS RECOVERY 6 MINS RECOVERY (2 X 400) + (2 X 200) WITH 90 SECS’ RECOVERY AFTER EACH WARM DOWN
The mile reps are intended to improve the endurance you need to sustain a good pace for a 5K. This part of the session is also useful for giving you an indication of the pace you might be able to achieve for the 5K distance. The second set of shorter reps are for speed work and should be run faster than your goal pace.