Intervals again build on the previous weeks. This one is all about working on the ability to “shift gears” and hit higher paces when your aerobic system is already being worked hard.
Warmup (Strides, Drills)
1600 Metres (or 1 Mile) at 10KM Pace-ish
400 Metres at 5KM or Better Pace
200 Metres at Best Possible Pace
400 Metres as Recovery
Repeat 2-4 Times
Warm-down