Warm – up:
10 minutes: 20, 22, 24, 26 at 3/4 pressure

3-4 x 1,500
3 minutes rest

500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)

Pace: (+)over 5K pace

This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.