Run intervals

3 x 200m @ Faster than mile pace
– 200m @ Recovery walk –
+
2 x 800m @ mile pace
– 3:00 @ recovery (walk) –
+
2-3 x 200m @ Faster than mile pace
– 200m @ Recovery walk –

Flow. 3 sets: 200m repeats, 800m repeats and again 200m repeats to finish.
Intent. Faster repeats on the 200s. Consistency and quality running on the 800s.

Pace. This is a progression from last week’s session. You should now have a pretty good idea of your 200m paces so can push here. As per last week’s 600s, this week’s 800s are all about developing your ability to sustain your target mile pace.
As often, it’s better you start a bit too easy (if unsure of your pace) on the 1st 200m repeat, then build up through the 1st set. Emphasis on 200s is to push your pace/speed. On the 600s you’re working on speed-endurance and durability to sustain your target mile pace for a longer distance.
Think “relaxed, intentional effort” (rather than trying too hard, getting too tense and fatiguing/slowing yourself down).