4 / CUT-DOWN LAPS
Helps you practise your 5K and 10K race pace, three laps at a time. The goal is to rehearse different race paces and to finish feeling spent.
After a 15-min warm-up that ends in four 15-second accelerations, do 3 x 400m at 10K pace, with 200m recovery jogs; 3 x 400m at 5K pace, with the same recovery intervals; then 3 x 400m at your one-mile pace, with the same recoveries. Jog for 400m between sets. Warm down for 10-15 mins.