Leg speed and turnover - this week the scheduled workout is multiple sets of
1 min hard (1 mile race pace) followed by a 3 min easy (jog/walk) recovery
and then four 200m repeats (1 mile race pace) with 200m recoveries.

Concentrate on form and running efficiency at these fast paces.

Do 2 sets if you are running 25 miles per week or less.
Do 3 sets if you run 25-35 miles per week.
Do 4 sets if you run 35-50 miles per week.

Here are some suggested paces for the 200's

5K
Race__________200M
Time _________(sec.)
-----------------------
30.04_________67
29.05_________63
27.39_________60
26.22_________57
25.12_________54
24.08_________52
23.09_________50
22.15_________48
21.50_________47
21.25_________46
21.02_________45
20.39_________44
20.18_________44
19.57_________43
19.36_________42
19.17_________42
18.58_________41
18.40_________40
18.22_________40
18.05_________39
17.49_________39
17.33_________38
17.17_________37
17.03_________37
16.48_________36
16.34_________36
16.20_________35
16.07_________35
15.54_________34
15.42_________34
15.29_________33
15.18_________33
15.06_________32