Run intervals – 10 Rounds

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

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.