For those looking for some speed to prep for the Mill Cities relay I offer you this:
5x1200m progression run with 400m EASY recovery(Think 30-60 seconds slower than your normal running pace – you should feel fully recovered before you start the next rep).
Start with 2 reps at your 10k pace followed by 2 rep at 5k pace and 1 rep at 5k (-15 second) pace.
This workout will mimic the perceived effort of running hard for 5 miles. The first 2 will seem easy, the second 2 will keep getting harder & the last rep will push you physically and mentally.
Unfortunately I will not be at the track in the morning this week. Still dealing with injuries and travel recovery. Enjoy!