This is a simple workout to practice speed in short intervals. The number of sets you want to shoot for will depend on your fitness and where you are at in training. Each set of four is about 1km, so 5 sets (5k) of speed running should be a good place to start.

Just to make sure we’re on the same page, here are the written instructions:

1) Run 400m at 5k effort >> Recover for 100m-200m…or, recover for about half the time the 400m took you.

2) Run 300m just a bit faster than the 400m effort (let’s call it “mile time trail effort”) >> Recover for 100m-200m…or, recover for about half the time the 300m took you.

3) Sprint 200m at a pace approaching your all-out effort. Don’t overstride and risk pulling a hamstring! Instead, focus on your foot turnover/cadence and remain in control. Also, you may want to exaggerate your arm swings by your sides >> Recover for at least the curve of the track. For really short intervals, a recovery time of up to 3x your speed interval time is ok.

4) Unleash your speed and sprint the 100m straightaway! Good work! 1 Count down, 4 to go!

5) This workout like most workouts I’ll post is meant to be done more or less continuously. That said, make sure you are ready to give an effort approaching 5k effort prior to starting your next set. Obviously you will feel more fatigued as you count up your sets, so focus on your effort level. Experiment with it, but I’d say a drink of water and an easy 200m-400m jog should get you ready for the next set.