Great endurance workout from Jerred Moon. Can really help you get a sense of pacing as well.
It takes over an hour though: 20 400m runs, with 2 min. rest between each one.
Miles 1, 3 and 5: Work pace
Miles 2 and 4: Rest pace (5 seconds slower)
Watch the video to see how to do it:
https://www.youtube.com/watch?v=57TDXpaTwzU
« Proof that lifelong training makes a huge difference P.E week of 10/15 »
Loved this workout.
Mile 1: 1:22 — 1:26 — 1:27 — 1:25 … Mile 2: 1:33 — 1:32 — 1:31— 1:30
Mile 3: 1:26 — 1:25 — 1:23 — 1:19 … Mile 4: 1:32 — 1:27 — 1:28 — 1:27
Mile 5: 1:19 — 1:17 — 1:15 — 1:13
I was aiming for 1:33 on my first run, and wanted to shave off 1 second for each subsequent run on miles 1, 3 and 5, finishing at 1:22. But I quickly realized I could go faster. So after the first mile I aimed to get just a second or two faster each time, and succeeded.
Miles 2 and 4, I set out aiming for <1:38 efforts. But I got to where 1:27 actually felt like a recovery pace. Extremely pleased with how this went down.