We’re going to shorten the distance now to tune up for all of these spring 5K’s. You’ll want to accustom your body to running a bit faster than your target 5K race pace so that on race day, 5K race pace will feel comparatively “easy.” Hit these intervals at about 10 seconds faster than 5K pace and keep your heart rate just below race effort (about 90% VO2Max or 110-115% of LT).
Warmup: 10′
Session: 8x300x200 at 5K race pace -10 seconds (or 90% VO2Max)
Cooldown: 10′
Post-workout: 5 x 100m strides, high-knees, leg swings, barrel jumps, butt kicks, skips
Promoting running and multisport activities on Cape Cod and the Islands since 1976.
