Summer Track 5K

Elmhurst Running Club Workouts – 5k Workouts

Tuesday, June 6th, 2017

Advanced

1600 – 4 mins rest @ 5k Goal Pace Pace

1200 – 3:30 mins rest @ 5k Goal Pace Pace

800 – 3 mins rest @ 5k Goal Pace Pace

3×400 – 2 mins rest between each @ 5k Goal Pace Pace

Intermediate

1600 – 4 mins rest @ 5k Goal Pace Pace

1200 – 3:30 mins rest @ 5k Goal Pace Pace

800 – 3 mins rest @ 5k Goal Pace Pace

400 – 2 mins rest between each @ 5k Goal Pace Pace

Beginner

1600 – 4 mins rest @ 5k Goal Pace Pace

800 – 3 mins rest @ 5k Goal Pace Pace

400 – 2 mins rest between each @ 5k Goal Pace Pace

Tuesday, June 13th, 2017

Advanced

8 x 800 meters @5k race pace with 3 minutes rest

Intermediate

6 x 800 meters @5k race pace with 3 minutes rest

Beginner

4 x 800 @5k race pace with 3 minutes rest

Tuesday, June 20th, 2017

Advanced

1 x 800 meters @5k race pace with 2 minutes rest

2 x 400 meters @5k race pace or faster with 90 seconds rest

1 x 200 meters HARD

3 minutes rest

2 x 800 meters @5k race pace with 2 minutes rest

1 x 400 meters @5k race pace or faster with 90 seconds rest

3 minutes rest

1 x 800 meters @5k race pace with 2 minutes rest

2 x 400 meters @5k race pace or faster with 90 seconds rest

1 x 200 meters HARD

Intermediate

1 x 800 meters @5k race pace with 2 minutes rest

2 x 400 meters @5k race pace or faster with 90 seconds rest

1 x 200 meters HARD

3 minutes rest

2 x 800 meters @5k race pace with 2 minutes rest

1 x 400 meters @5k race pace or faster with 90 seconds rest

Beginner

1 x 800 meters @5k race pace with 2 minutes rest

2 x 400 meters @5k race pace or faster with 90 seconds rest

1 x 200 meters HARD

3 minutes rest

2 x 400 meters @5k race pace or faster with 90 seconds rest

1 x 200 meters HARD

Tuesday, June 27th, 2017

Advanced

1 Mile Time Trial – All Out Effort – Full Rest Recovery (10 Minutes)

5 x 400 with 2 minutes rest @ 5k Race pace

Intermediate

1 Mile Time Trial – All Out Effort – Full Rest Recovery (10 Minutes)

3 x 400 with 2 minutes rest @ 5k Race pace

Beginner

1 Mile Time Trial – All Out Effort – Full Rest Recovery (10 Minutes)