The workout this week calls for 4 x 1200m with a 2 minute 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. Start time is 6:30 pm @ behind TRC. Be sure to bring some water and/or Gatorade.
For those following the Hanson plan we will be back behind the store for the next 7 weeks as we start the strength portion the interval training. This week is 4 x 1.5 mile at your marathon pace minus 10 seconds, with a 800m jog recovery. If you do the big loop around the lake, you will finish the 1.5 mile just before the benches and start you 800m jog down a 300 and back to the bench before beginning the next one.