Main set is 6 x
5 minutes (30 minutes total). Pace depends on your training plan phase. First
time doing this workout, you can experiment with different paces. Base
Phase: Intervals at aerobic (conversational) pace, with 1-minute surges every
5 minutes. You are not sprinting during the surge, just speeding up to threshold
pace. If you cannot recover to conversational pace during the 4-minute recovery
phase, your surge was too fast. All other training phases: Intervals
at threshold (talk in short phrases) pace, with 30-second surges every 5 minutes.
You are not sprinting during the surge, just increasing your pace to the fastest
you can maintain for 100-200 meters. If you cannot recover to conversational pace
during the 4:30 recovery phase, your surge was too fast. | 