1k LT, 2 x 200, 1600, 2 x 1200-800-400, 3200 LT
1k LT @ 3:00 (1:00 R), 2 x 200 @ 30-32 (200 jog, 2:00 R),
1600 @ 4:20-4:25 (3:00 R)
2 x 1200-800-400 (2:30 R, 2:00 R, 4:00 R) @ 64/65, 63/64, 61/62
3200 LT @ 10:00-10:20
The purpose is to expose you to 5k race pace, particularly with that first 1600 rep. The Carlsbad 5000 is a flat out and back, and will feel like you're hammering from start to finish. The 1600 rep, and subsequent set of 1200-800-400, will prep the legs and lungs for that kind of pace.
3up,
1k - 3:00
2x200m - 32, 32
1mile - 4:24
1200, 800, 400 - 3:21, 2:12, 62
800, 800, 400 - 2:12, 2:11, 63
2mile - 10:04
1.5down
@Cottonwood (very windy)