6 / GEAR CHANGER
Teaches you to accelerate when you’re tired, thus developing your ability to deliver a sustained kick. Do one of these four and two weeks out from a goal race.
Run 4 x 800m, with three to four minutes of rest between the efforts. Start each repeat at 5K pace; in the first one, accelerate after 700m and go all out to the finish. In the second effort, accelerate after 600m; in the third, after 500m; in the final repeat, go as hard as you can after 400m.