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This is a tough workout. Five minutes at 5k race pace, then, an easy run, and repeat.
These tough segments will help you race from 800m to 5000m.
Bernard Lagat takes 2012 Istanbul 3000m! photo by PhotoRun.net
Focus.
Friday, January 17, 2020 : Fartlek, 50 minutes, 5 minutes at 5k race pace, 5 minutes easy, five times, cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 3, Day 5
Monday: Hilly run, 45 minutes, include six uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 4 x 150 m strideouts
Wednesday: 30 min warmup run, 12 x 200m, at 2 mile pace, 200m jog, 20 minute cooldown
Thursday: Easy 45 minutes, 4 x 150 m strideouts
Friday: Fartlek, 50 minutes, 5 minutes at 5k race pace, 5 minutes easy, five times, cooldown
Saturday: Easy 45 minutes, 4 x 150 m strideouts
Sunday: 55-60 minute run with friends