500m Intervals

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Sets of 500m, with rest periods between each repetition. A great workout for pacing control and cadence.

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
  • Rest for 3 minutes


Main Workout (500m Intervals)

  • Run fast for 500m
  • Rest completely for 3 minutes
    • 1 run + 1 rest = 1 REPETITION
  • REPEAT for a total of either 4/6/8/10 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.


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