Warm-up: 15 min
- At 5K race pace, run 400m, 800m, 1,200m, 800m, 400m. Give yourself 2–3 min rest in between each interval.
Cool-down: 10 min
Up the ante After 2–3 weeks of this session, you can add distance and/or intensity. If you’re training for a longer race, top out at a 1,600m interval, meaning that you’ll run 400-800-1,200-1,600-1,200-800-400. If you are more interested in speed, consider increasing your base pace. Drop 10–15 sec from your 5K race pace and convert to fit each interval.
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