Run intervals – 10-12 Rounds

3:00 Run @ 10k pace*
1:00 @ walk/easy jog

Number of intervals. Only do the final two rounds IF you’re still running with good mechanics, are in control of your breath and confident that you can maintain the same pace without pushing yourself into the red zone.

10k pace. If you don’t (most likely) have an actual 10k time, you can add +20-30 sec to your 3k time trial pace (per km). For example: 12:00 3k = 4:00/km + 0:20-0:30 (for adjustment) = estimated 4:20-4:30km/h pace for these intervals.

Intent. Sub-threshold/threshold intervals = The pace should be repeatable through the session without your running form breaking down. In the end, it should feel that it was productive, NOT that you’re exhausted.