4/26 TUESDAY SPEED WORKOUT: 10x500m at 5k pace or faster with 500m jog rests
5:45 pm - Meet at FF
5:50 pm - First group heads toward the green belt above community park
5:55 pm - Group to heads out same way
10x500m at 5k pace with 2-minutes rest. This workout should leave your huffing and puffing. It stimulates your neuromuscular system as well as your high end aerobic system.
TEMPO WORKOUT (Thursday, Friday, or Saturday): 25-minute split tempo run
A standard endurance workout with some breaks. Run 15-minutes at tempo, then jog for 3 minutes, then run 10-minutes at tempo. Keep the pace fast at your 60-minute race pace. With the break in the middle, you shouldn't need to slow down.