Run repeats

3 Sets of
2x300m @ mile pace*

– 100m jog between reps –

— Rest 3:00 between sets —

• RPE 8-9/10, Fast but not forced pace.

Cues (A). Stay tall with quick, light steps, relaxed arms, and steady rhythm. Smooth execution matters more than raw speed.
Feel (A). Each 300m rep should feel fast but fully controlled, about 8/10 effort. You’re working near mile race rhythm, but holding back enough to maintain form and focus. The goal is to finish each set feeling strong, not completely gassed.

B) Sprint-Float-Sprint drill (optional) –

3-4 x (20m sprint → 20m float → 20m sprint)*
– Walk 100m slowly for recovery –

• 20 meters fast (~95% effort), 20 meters float (easy stride, don’t slow to a jog), 20 meters fast again

Cues (B). Smooth transition from sprint → float, Cadence and relaxation over aggression, “Snap, float, snap” rhythm
Feel (B). Think: same rhythm, different gears (sprint vs float).
First 20m: Quick and tall, but not straining
Float 20m: Maintain cadence, drop effort slightly, stay light
Final 20m: Snap back into fast stride without tensing up