Track Day: Every Wednesday will be a track day. I highly recommend doing these workouts, they will really help your capacity. These workouts come from Chris Hinshaw, who is Jason Khalipa's endurance coach.
A. 5 x 1000m (1:1 work/rest)
*Perform these intervals at a fast, but repeatable anaerobic threshold pace. As example, a 5:30 miler would target 3:53-3:54 per 1000m. This workout will test your aerobic capacity.
Rest 5 Minutes after final 1000
B. 3 x 400m: Rest 1:3 (work:rest)
*The pace for the 400s is intended to be fast. We will treat these 400s like a fast race finish. As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprints to the finish.