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.
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