Third week of track specific workouts
Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
200 Metres at 5KM Race Effort
200 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps two times
400 Metres RPE4 Easy
1000 Metres at 5KM Race Effort
400 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps three to four times
Warmdown:
Aim for 10 minutes of easy running