Workout is all about creating efficiency and the ability to run significantly over race pace (for long distance runners). It’s a tough one! Pace well. If you need some extra recovery to ensure you can continue to run fast, take more time between sets.
Warmup:
10 Minutes of a gradual build of pace/effort
Mainset:
400 Metres At 10KM Race Pace
200 Metres Easy
400 Metres At 5KM Race Pace
200 Metres Easy
400 Metres At 5KM Race Pace
200 Metres Easy
400 Metres At 3KM Race Pace
200 Metres Easy
Repeat 3-4 Times
Warmdown:
Aim for 10 minutes of easy running