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Hit the Fast Lane: The 5K Track Workout

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The Plan

This legendary University of Michigan track session, dubbed "The Michigan," alternates challenging paces to train your body to run hard on race day. "Your heart rate is never way up or way down during this routine," coach Mike McGuire explains, "so your body learns an energy system you wouldn't tap into by doing just flat-out sprints." Warm up for 10 minutes at an easy pace.

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Distance (meters) Pace
1,200 Run slightly faster than your 5K race pace (80 to 85 percent effort) for 3 laps.
400 Recover with a jog for 1 lap (2 to 2 1/2 minutes).
1,000 Run 2 1/2 laps at tempo (80 to 85 percent effort).
400 Recover with a jog for 1 lap.
800 Run 2 laps at 80 to 85 percent effort.
400 Jog for 1 lap.
400 Run 1 lap hard.
Cool-down Run easy for 10 minutes.
 
Originally published in FITNESS Magazine, May 2014

 

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