Workout for Tuesday, April 23

Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.

Regular group: 4 sets of (1 x 800m at 5K pace, 100m float recovery, 1 x 300m at mile pace, 400m jog recovery).

Workout for Tuesday, April 30

To be posted by Tuesday afternoon.

Tonight's workout for Tuesday, April 23

Regular group: 4 sets of (1 x 800m at 5K pace, 100m float recovery, 1 x 300m at mile pace, 400m jog recovery).