Workouts going into May

Monday April 26

Middle distance runners:

10 x 300 starting at between 800- and 1500-meter race pace and finishing under 800-meter race pace with 100 walk/jog.

Long distance runners:

5-6 x 1200 @5K pace with 400 jog rest

Thursday April 29

Middle-distance runners:

2-mile tempo @5K pace + 6 x 200 @sub 800-meter race pace

Long distance runners:

6K - Continuous 4.5 Miles of 400 @3K pace, 800 @half-marathon to marathon pace

Monday May 3

Middle distance runners:

Two sets (6 minutes between sets)
2 x 400 @ 800 pace or sub-800 (5:00 rest)
2 x 300 @ sub-800 pace (4:00 rest 1st 300, 6:00 rest second 300)

Long distance runners:

10-12 x 600 (first 400 @ 5K pace, but kick the last 200 @ Mile pace or better)

Thursday May 6

Middle distance runners:

4 x 400 @ sub-800 pace with 4:00-5:00 rest.

Long distance runners:

The Michigan workout led by Sam Robinson
(fallback option "B" = 5 miles of 800 @ cross country pace, 800 at half- to full marathon pace)

Monday May 10

Middle distance runners:

2 x 800 @ sub-3K pace with 800 jog rest
1 x 600 @ sub-Mile pace with 400 walk-jog rest
4 x 300 @ sub-800 pace with 4:00-5:00 rest

Long distance runners

Five speed workout (3-6 Miles)

Thursday May 13

Middle distance runners:

5 x 800 with 800 rest @ close to Mile pace

Long distance runners:

6K - 8K 500 @ 5K pace, 300 @ marathon pace