200M REPEATS

Run 200m, rest, then repeat 10 times

HOW Run this shorter distance at a pace that’s two to four seconds faster than your mile pace. However long it takes you, rest for three times that time before the next repeat. (If you do it in 45 seconds, rest for two minutes and 15 seconds.) On the 10th effort, run as fast as the first.

WHY Sprints build the strength and power you need to maintain speed over the mile, and repeating them will help tighten your form.