On tap for today was a 5K on the track. Yes, that is all. The instructions were to do 600m at 5K pace and 1000 at hmgp x 3 -- with a hard 200m add on as the cherry on top. Last night Coach said the key to this workout was to be sure to slow way down & recover for 100-200m after each 600m portion. I kept that in mind & also planned to be a little conservative.
I was a little unsure how today would go because we have not really done any work at 5K pace to date. My plan was to let the guys set the pace for the first mile and speed up or slow if necessary from there. Three laps into the workout, though, I knew I was going to be fine. The rest of the laps were pretty much a blur.
The goal was 204-205 per 600m at 5K and 346-347 per 1000 at hmgp
207
346
201
349
158
421
I missed the split after the last 1000 so the "421" time contains an additional 200m. 1805 for the 5K. 10 miles for the day.
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Looks like he took it easy on you guys for this workout. Getting to slow down after 600m, that is just when things start to get real.
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