Sets of 1km, with rest periods between each repetition. A great workout for building speed endurance and learning pacing control.
Warm Up
- 5 minutes slow-paced jogging
- 3 Sets of Strides
- Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
- Jog back slowly. THIS EQUALS 1 SET
- REPEAT FOR 3 SETS IN TOTAL
- Rest for 3 minutes
Main Workout (1km Intervals)
- Run fast for 1km
- Rest completely for 3 minutes
- 1 run + 1 rest = 1 REPETITION
- REPEAT for a total of either 3/4/5/6 repetitions
Cool Down
- 5 minutes slow-paced jogging
Workout Notes
- This workout should be done on a flat route.
- Your fast-paced running should feel like approximately 80-90% of your maximum sprinting speed.
- The objective of an interval workout is to run at the same pace for every repetition (not to fade as the workout progresses).
- Be tough! The second half of the workout will be hard, but it is important to try to maintain the same speed and intensity as at the start of the workout.
