The skies look a little threatening at the moment, but it may hold off until afternoon. The (suggested) track workout for today will focus on pacing and endurance. It's pretty simple (3-lap intervals):
Advanced -- 4 x 1,200m @ 5km pace (~1:20 to 1:22 per lap)
Regular -- 3 x 1,200m @ 5km pace
walk/jog 200m between sets
2:00 lap = 25 minutes for 5km
1:30 lap = 18 min, 45 sec for 5km
1:20 lap = 16 min 40 sec for 5km
1:15 lap = 15 min 38 sec for 5km
Remember, get a good warmup and do a little stretching before (and hopefully after) the workout. See you there around noon.
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