Beginning group: 6-8 x 400m at 5K pace with 2:00 jog recovery.
Regular group: 3 sets of (1 x 400m, 1 x 1200m). 400's at mile pace, 1200's at 5K pace. 200m jog after 400's, slow 400m jog after 1200's.
To be posted by Tuesday afternoon.
Tonight's workout for Tuesday, March 19
Regular group: 3 sets of (1 x 400m, 1 x 1200m). 400's at mile pace, 1200's at 5K pace. 200m jog after 400's, slow 400m jog after 1200's.