This is all about speed! Regardless of your race distance, it pays to have a turn of speed to be able to kick away for the win. It’s also important to increase your speed so it’s easier to run at race pace.
Session: 200m, 400m, 600m, 800m, 1km, 1.2km, 1km, 800m, 600m, 400m, 200m
Total Duration: 7.2km
The emphasis of this session is to focus on good form across every repetition and not force the speed. The shorter reps (200m – 600m) should be fast but relaxed, roughly at 1,500m to 3km pace. The longer efforts (800m – 1.2km) should be run at 5km pace. Recoveries are 90 seconds.