Run workout #3- 1,000 @ .10-.15 slower than 5k pace with 200 recovery jog. 1.5 mile warm up, active stretches, 800 of jog the curves/stride the straights, 3-4 x 1,000 w/200 recovery jog. The goal of this is also a tempo workout and will be equivilant to your 10k race pace if done correctly. Again it is important to resist doing these faster than prescribed or it will be difficult to repeat the effort with the short recovery. 1 mile cool down. Beginners should start with 3 and advanced can go with 5.
|Heather Butcher – USA Triathlon Coach|