Quick notes 15:50 Warm-up (race day suggestion) Speed Workout 11:56 1) 12x400m/ jog rest 100m 12:55 2) 8x600m/ jog rest 200m 13:04 3) 6x800m 13:10 4) Do workout 1 but last 2 repation fast then race pace 13:33 5) Do workout 2 but last 2 repation fast then race pace 13:55 Race week workout a) 1mile faster then race pace Rest 3-5min b) 2x400m faster than goal pace Race strategy 3mile 16:49 mile 1 controlled but sustained effort 17:00 mile 2 "feet to the fire" 17:11 mile 3 "decided to give more or hang on to dear life" 😅 Thank you so much Ive listen to 5x so thought make quick notes. End talk on metal 18:40 - was very helpful 🙏 I don't know if you covered this topic but how keep strong feet routine?
That 90 second intro was the perfect summary of what it's like. I'm down to 21 minutes and the final minute to get my 20 minute 5k is really going to be a test of how much pain I am willing to endure!
Quick notes
15:50 Warm-up (race day suggestion)
Speed Workout
11:56
1) 12x400m/ jog rest 100m
12:55
2) 8x600m/ jog rest 200m
13:04
3) 6x800m
13:10
4) Do workout 1 but last 2 repation fast then race pace
13:33
5) Do workout 2 but last 2 repation fast then race pace
13:55
Race week workout
a) 1mile faster then race pace
Rest 3-5min
b) 2x400m faster than goal pace
Race strategy 3mile
16:49 mile 1 controlled but sustained effort
17:00 mile 2 "feet to the fire"
17:11 mile 3 "decided to give more or hang on to dear life" 😅
Thank you so much Ive listen to 5x so thought make quick notes.
End talk on metal 18:40 - was very helpful 🙏
I don't know if you covered this topic but how keep strong feet routine?
Thanks for the notes and suggestions!
That 90 second intro was the perfect summary of what it's like. I'm down to 21 minutes and the final minute to get my 20 minute 5k is really going to be a test of how much pain I am willing to endure!
The last minute is the toughest of them all! Good luck.
😍😍💗💗🥰🥰