Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 3 x 1200m at slightly faster than 5K pace, 3 x 400m at mile pace. 400m recovery after the first three intervals, 200m recovery after the next two intervals.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, January 21
Regular group: 3 x 1200m at slightly faster than 5K pace, 3 x 400m at mile pace. 400m recovery after the first three intervals, 200m recovery after the next two intervals.