Track Workout
- 5K Pyramid - Barry Field VersionObjective: Use this workout to
train up your lactate threshold, which should improve your 5K pace. You should
know your 5K pace and test it monthly. Run each interval at your best sustainable
pace for that interval. Barry Field is about 300 meters around.
| Warm Up | Perform a standard
warm-up. | Main Set
Ladder | Each
lap around Barry Field is about 300m. For the first repeat, run the length of
the field hockey field, and walk back. Every interval after that is 1 or more
complete laps. Go wide on the corners. | Run
(meters) | Rest (minutes) | 100 | walk
back | 300 | 1:30 | 600 | 2:00 | 900 | 2:30 | 1,200 | 3:00 | 900 | 2:30 | 600 | 2:00 | 300 | 1:30 | 100 | walk
back |
Total 5,000 | | Cool
Down | 15 minutes - walk 400, stretch for remainder of 15
minutes |
|
