Run repeats, 3 sets

800/600/400m @ mile pace

– Rest 2:00 –

200m @ 800m pace

– Rest 3:00-4:00 –

Flow. 800m @ mile pace, rest, 200m @ 800m pace, rest, 600m @ mile pace, etc.
Cues. Run tall, stay relaxed in the upper body, and focus on even rhythm. On the 200s, pick up the rhythm without forcing it and getting tense.
Feel. The longer reps @ mile pace should feel tough but still controlled. The 200s are sharp and snappy, fast with focus, not tension.

Overview. This session blends race rhythm with finishing speed. Each longer rep builds fatigue at mile pace, and the 200s test your ability to stay sharp under pressure. It’s a demanding but confidence-building session heading into your time trial.
Adaptation. You’re training your ability to run fast under control and shift gears when it counts. The mile-pace intervals reinforce posture, rhythm, and pacing at high effort. The 200s develop finishing strength, fast turnover, and coordination while slightly fatigued — exactly what’s needed for a strong close in your 1600m effort.
Pace/Effort. Run the 400s at your mile pace (about 15–20 seconds/km faster than 5K pace), and aim for consistent times across all reps. They should feel like a strong 8/10 effort, smooth and fast but never forced.
In the float-surge strides, run the first ~60m at a relaxed 5K–mile pace, then surge the final 40m to ~95% effort. Stay light and bouncy throughout, no forcing or tensing up. Walk back and wait to full recovery before the next rep.
Debrief. Take 2–3 minutes to reflect on the session
– Were you able to hold consistent rhythm on the longer reps, or did you fade or rush the pace?
– How smooth were your transitions into the 200s — did you stay relaxed or start to force it?
– What felt sharp and race-ready today? What could be just a bit smoother or more efficient next time?
Take confidence from hitting your paces under fatigue. This session is hard — but it’s the kind of hard that prepares you to run fast when it matters.