The session
Total distance
10.28 km
Est. duration
~54:24
Structure
3 blocks(8 reps)
Phases
Warm-up jog · 10min
6:30 /km
8 x 600m (90s Jog)
4:40 /km
Cool-down jog · 10min
6:30 /km
How to run it
Warm up for 10 minutes, then run 8 x 600m at mile pace with 90s 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- 12 x 400m at mile pace~55 min
12 x 400m at mile pace, 1 min easy jogging.
In Sub-20 5K, Sub-18 5K and 3 more
- 10 x 400m at mile pace~50 min
10 x 400m at mile pace, 1 min easy jogging.
In Half marathon: intermediate
- 8 x 400m at mile pace, walking recovery~45 min
8 x 400m at mile pace, 1 min walking.
In Speed sharpener