Workouts for Wednesday
4 x 1/2 mile Repeat Relays
Warmup with EZ 10-15 minutes, followed by Dynamic Warmup exercises and 3-4 sets of 30 sec. strides/accelerations.
Repeat 4 repetitions of 1/2 mile at a hard effort, with a recovery between each hard effort.
Your 1/2 mile repeats should be done at approximatiely 10K race pace or “hard” effort 95-100% of threshold heart rate (from your 5K Time Trial). Recover 3-5 minutes between each repeat.
Cooldown with minimum of 5-10 minutes of easy walk/jog and stretching.