The workout I’ve also called the Boston Marathon Workout. The three 400’s in the beginning of the workout replicate the downhill miles (and going out too fast?), a longer middle section at race pace, then three more 400’s symbolizing the Newton Hills.
Warmup:
10 Minutes of a gradual build of pace/effort
Main-set:
400 Metres at 5KM RPE8 Race Effort
200 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps three times
12 Minutes (or so) at Goal Marathon Race Pace RPE6-7
400 Metres at 5KM RPE8 Race Effort
200 Metres at RPE4 Easy Recovery
Repeat Above 2 Steps three times
Warmdown:
Aim for 10 minutes of easy running