Second to last workout of year. Normally we do relays on the last workout just for fun, but we don't have the numbers this year so we'll have a standard challenging workout.
This workout is a little bit of everything. Long intervals, some alternating speed intervals, and some speed to squeeze as much out of the workout as possible.
1600 - 400 slower, 400 faster, 400 slower, 400 faster
1200 - 600 and then a faster 600. Make sure the second is faster than the first.
800 - 400 and then a fast 400
1200 - push yourself on this one. You'll have enough to get through the 400s that follow.
400
400
400
400 - do these 400s fast. Make sure it's significantly faster than your race pace.
Run Fast,
m
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