1600 (Or 1 Mile) Repeats. Aim for 4 complete and see if you can do the 5th. Paces increase per interval. Tough day, but you’ll be happy you did it.
Warmup:
10 Minutes of Easy Running, Strides, and Drills
Main-set:
1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7)
400 Metres at Deep Recovery Pace (RPE4)
1600 Metres (Or 1 Mile at 10KM Race Pace (RPE7)
400 Metres at Deep Recovery Pace (RPE4)
1600 Metres (Or 1 Mile at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
1600 Metres (Or 1 Mile at 5KM Race Pace (RPE8)
400 Metres at Deep Recovery Pace (RPE4)
1600 Metres (Or 1 Mile at5 KM Race Pace+ (RPE9)
400 Metres at Deep Recovery Pace (RPE4)
Warmdown:
Aim for 10 minutes of easy running