Hi! Announcement from SMHS:
PLEASE DO NOT PARK IN THE STAFF PARKING SPOTS EVER! (These are the spots by the fence closest to the gym)
Those racing in the next 3-8 weeks are in the first lane:
1600@5K race effort, 4min jog, 3 sets of 3×400 with 60s recovery between 400s and 4min jog between sets..set#1@ 5 sec faster than your 1600 pace, set#2@5sec slower than set#1, set#3 same as set#1
cooldown remaining miles
Everyone else in lanes 4-8:
warmup, 2-4miles, strides x 5,
5min@threshold effort (perceived effort 80-85%), 1min easy, 1min @95% effort, 2min jog x 3 sets (27minutes total)
cooldown 2-3miles
Good luck!
Rusty