Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
800 Metres at Tempo/Threshold Pace Minus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 7:50/Mile
800 Metres Tempo/Threshold Pace Plus 10 seconds per mile (Example if your Tempo Pace is 8:00/Mile, Run this at 8:10/Mile
Repeat 2-3 Times without Break
400 Metres ULTRA Easy
800 Metres at Tempo/Threshold Pace – 10 seconds per mile
800 Metres Tempo/Threshold Pace +10 seconds per mile
Repeat 2 Times without Break
Warmdown:
Aim for 10 minutes of easy running