This timed based workout focuses on short intervals at faster speeds. I’d recommend doing two sets of the workout if you are only doing this workout. Or, you can add this workout to the end of a short or mid-range run to finish with some speed! Regardless of your choice, make sure you are warmed up prior to turning up your speed.

Just to clarify, you run hard for 90 seconds @ 5k pace, then recover for 90 seconds for two sets. Then, you continue this On/Off pattern four times for 60, 30, & 15 seconds.