Run intervals

4-6 Sets:
800m @ 10km pace
400m @ jog recovery

– Walk/Recover for 4:00 before next part –

4 Sets
200m Stride @ 85-90% effort
200m @ walk/very easy jog recovery

Intent (strides). These are not sprints. The goal is to reinforce relaxed speed, coordination and efficient mechanics after the threshold work.

Execution notes (strides).
– fast but smooth
– relaxed shoulders and hands
– quick cadence
– upright posture