One of my favorite workouts comes from Greg McMillan. It is a 5k tuneup that isn't too taxing on the body, but still gives your legs a chance to run fast and should give you some confidence for an upcoming race.
Warm up at least 15 minutes. Do a couple strides and some dynamic stretching.
3x3x400
The first set should be run right at 5k race pace. Then you jog 100M recovery. After the set jog 400M. Today I ran my first three at 83, 83, 83.
The second set should be run 2-3 seconds faster than the average of the first set. Jog 200M between each interval and 400M after the set. My second set were 79, 79, 78.
The third set should be run 4-5 seconds faster than the average of the first set, but I usually like to let these rip. Jog 400M between each interval. My third set 400M were 73, 73, 72.
Cool down.
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