Both 5k plans that I looked at called for 6 X 200 meter sprints with 200 meter jogs between. Went to the Mt. Si track and it was cold with a mild east wind. Mild wind but freezing!!! Wore my heavy comfy shoes to make the speedwork a little tougher.
Goal was to hit 5:30 pacing level on the 200's. Surprised myself by hitting close to 5:00 pace. Here are the splits. 2 mile warm up @ 8:50 pace then light stretch and into the speed work
200 in 39 seconds - 200 jog 200 in 39 seconds - 200 jog 200 in 39 -200 jog 200 in 40 200 jog 200 in 39 200 jog 200 in 39 2ish miles cool down @ 9:38 pace. Tomorrow another 5.5 then rest Friday and Race Day Sat.
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