Week 5 - speed as the base

"We need speed. Speed's what we need. Greasy, fast speed!" Mickey in Rocky II

Now that we've put a solid month of speed in there we're going to start to transition to longer intervals. Still the same amount of rest after each one, but with longer intervals there will be fewer times to rest. The idea here is to force you to adapt at running fast for longer. To make this work you're going to have to keep that speed up through the whole workout.

1200

600

1200

600 - if you aren't sure if you can finish after this one you are doing it right

1000

600

1000

400

Drink water.

Run fast,

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