The workout this week calls for 8 x 800m with a 90 second resting interval. The pace continues at somewhere between 10 to 20 seconds faster than your 5K pace. So if you are targeting say 4:30 and above you want to be 15 to 20 seconds faster than your 5k and if you are sub 4:00 probably around 10 to 15 seconds faster. Be sure to warm up and cool down with a ½ mile or so. With the holiday starting tomorrow evening, I am pretty much leaving these up to you when to get out to do them. I am guessing not too many folks want to be out there at 7pm on New Years Eve!
Have a safe holiday!