The session
Total distance
9.08 km
Est. duration
~48:40
Structure
3 blocks(10 reps)
Phases
Warm-up
Work
Cool-down
Warm-up jog · 10min
6:30 /km
10 x 400m (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 400m 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.