Warm-up: 15 min
- 3 x 400m at 15 seconds faster than 5K pace with 2 min rest
- 1,000m at 10 seconds faster than 5K pace with 2 min rest
- 4 x 200m sprints with 1 min rest
Cool-down: 10 min
Up the ante: After 2–3 weeks of mastering this workout, add distance depending on your goal race. If you’re preparing for a half marathon or marathon, add one to two 1,000m intervals at the same pace. For shorter distance training, add two to four 200m sprints at the end of the workout.
RELATED: How To Run A Better Track Workout