Interval session · Very Hard · 5 Miles
1 Mile / 0.62 Miles / 2x 0.5 Miles / 3x 0.37 Miles / 4x 0.25 Miles
Track reps at progressively faster race paces.
The reduced version removes tempo efforts and takes 200m off each remaining rep. Recovery stays the same.
Session
1 Mile / 0.62 Miles / 2x 0.5 Miles / 3x 0.37 Miles / 4x 0.25 Miles
Workout breakdown
10 minute warmup / 1 Mile @ pace 10k / 120s recovery / 0.62 Miles @ pace 5k / 120s recovery / 2x 0.5 Miles @ pace 5k (90s recovery between reps) / 120s recovery / 3x 0.37 Miles @ pace 3k (90s recovery between reps) / 120s recovery / 4x 0.25 Miles @ pace 1500m (90s recovery between reps) / 10 minute cool down.
Recovery
90 seconds between reps | 120 seconds between sets.
Training paces
- 1 Mile at pace 10k
- 0.62 Miles at pace 5k
- 2x 0.5 Miles at pace 5k
- 3x 0.37 Miles at pace 3k
- 4x 0.25 Miles at pace 1500m
Estimate personalized paces with the 5K pace calculator. Adjust any workout for your experience, conditions, and recovery.
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