The session
Total distance
7.08 km
Est. duration
~39:20
Structure
3 blocks(10 reps)
Phases
Warm-up jog · 10min
6:30 /km
10 x 200m (60s Jog)
4:40 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 10 x 200m at mile pace with 1 min of easy jogging after each, and cool down for 10. Aim for even reps rather than a fast first one; the last should feel hard but in control.
What it's for
Short reps at mile pace train speed and running economy: quick turnover and good form at a pace faster than you race most distances, so race pace feels easier.
In this programme
Follow a programme to run it on a schedule, paced from your goal.
More speed and sprints
See all- 8 x 400m at mile pace, walking recovery~45 min
8 x 400m at mile pace, 1 min walking.
In Speed sharpener
- Hill sprints · 8 x 20s~35 min
Eight 20-second sprints up a steep hill, walking back down.
In Speed sharpener
- Sprint intervals · 8 x 30s~30 min
Eight 30-second sprints, walking a minute between.
In Speed sharpener