It is late April. Your speed is coming around and your recovery is a fast. The workout today is one of my faves. 8 times 400 meters, with a 400m jog. Eight swift 400 meters (your mile pace) will tire you, but will enthuse you.
April and May means racing weather.
Take advantage of it! You are faster each day!
Thursday, April 25, 2019-warm up, 8 x400m, 400m jog, 400m at mile pace, 200m jog, cooldown
And most of all, remember that, when you are looking for running shoes, check out www.hokaoneone.com.
Week 16, 2019 Track buildup-time to get serious, racing is almost here
Monday-warm up, 45 minutes moderate run, back to the track, 8 x150m stride outs, core work, cooldown
Tuesday-warm up, 20 minute tempo run, run at 30 second per mile above your 5k current race pace, 6 x 300m, 100m jog, stride outs, cooldown
Wednesday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 8 x400m, 400m jog, 400m at mile pace, 200m jog, cooldown
Friday-warm up, 45 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Prime distance (1 race) and relay, if needed, cooldown
Sunday-warm up, 75-80 minutes, cooldown