LUNCHTIME RUNNING
Do you have an hour for lunch?
Don't waste the time...RUN !!!.
Since you also have to change, shower and eat on your lunch hour, most of these workouts are approximately 30 to 35 minutes in length.
Start of easy for about 10 minutes.
Then, run for 15-20 minutes at a pace that is one minute slower than your race pace.
Slow jog for the last 5 minutes
Start out easy for 5 minutes.
Do the following pyramid (in seconds) at your 5K race pace:
30, 45, 60, 90, 120, 90, 60, 45, 30
Between each time segment, run 1 minute slow recovery jog.
Slow jog for 5 minutes to recover.
Start out with a 5 minute warm up run.
Then do 7 to 10 minutes at your race pace.
Recover with a 5 minute slow jog.
Do 5 minutes at your race pace.
Recover with a 5 minute slow jog
Warm up for 5 minutes.
Run 3 minutes at race pace, 3 minutes recovery.
Repeat this four times.
Cool down with a 5 minute slow jog.