This weeks scheduled track workout is a 20 Min Tempo run followed by 4 x 200M.

The 20 min tempo pace should be about 15-30 sec slower per mile then 5K race pace. The pace should feel "comfortably hard" and is run at 90% of the max heart rate. After the 20 min tempo run, recover with at least an 800M jog. Then run four 200’s at repeat pace (1 mile race pace), recover in between with 200M walk/jogs.

Pace___________# Miles_________400M splits
(mpm)_________per 20 min_____(min.sec)
--------------------------------------------
10.09--------2.0-----------2.32
9.49---------2.0-----------2.27
9.30---------2.1-----------2.23
9.11---------2.2-----------2.18
8.52---------2.3-----------2.13
8.32---------2.3-----------2.08
8.13---------2.4-----------2.03
7.54---------2.5-----------1.59
7.34---------2.6-----------1.54
7.15---------2.8-----------1.49
6.56---------2.9-----------1.44
6.37---------3.0-----------1.39
6.17---------3.2-----------1.34
5.58---------3.4-----------1.30
5.39---------3.5-----------1.25
5.19---------3.8-----------1.20