s2/e19 How to Use a Track as an Endurance Runner with Jason Fitzgerald of Strength Running
The Running Explained Podcast
Workouts on the Track Are Not Races
Workouts are not races, so you certainly want to be running at a lower than maximum effort. A classic workout is going to be six times 800 meters at your goal five k pace, with maybe a one or two minute recovery. This is actually a really hard workout. It's very similar to the fiveK itself. You're running about five thousand meters. The only difference is your breaking it up into shorter segments and including a short recovery. And the first repetition probably won't feel very difficult, but by the last one, you'll certainly be struggling.
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