This week we will be doing repeats. This is a fast pace. Concentrate on quick turnover (leg speed) and form when running these.

The workout:
400 meter repeats at 1-mile race pace, then a complete recovery 300M jog, 100M walk and stretch if want more time before the next 400M

How many?
do 4 for 20 or less miles per week
- 5 for 25 mi/wk
- 6 for 30 mi/wk
- 7 for 35 mi/wk
- 8 for 40 mi/wk
- 9 for 45 mi/wk
- 10 for 50 mi/wk
- 11 for 55 mi/wk
- 12 for 60+ mi/wk

Suggested paces based on 5K-race time;

5K 400M
(min.sec) (min.sec)
---------------------------
30.04 2.16
29.05 2.08
27.39 2.02
26.22 1.55
25.12 1.50
24.08 1.46
23.09 1.42
22.15 1.38
21.50 1.36
21.25 1.34
21.02 1.32
20.39 1.30
20.18 1.29
19.57 1.27
19.36 1.26
19.17 1.25
18.58 1.24
18.40 1.22
18.22 1.21
18.05 1.20
17.49 1.19
17.33 1.17
17.17 1.16
17.03 1.15
16.48 1.14
16.34 1.13
16.20 1.12
16.07 1.11
15.54 1.10
15.42 1.09
15.29 1.08
15.18 1.07
15.06 1.06