Sometimes running full laps around the track feels tedious or is a drag mentally, so mix it up a little bit on your run. As long as you’re warmed up, you can start with AA (5k) or AAA (10k)…start with AAA (1ok) if you have a shorter warmup.

The idea of this workout is push yourself for 300m (AA) or 600m (AAA) and then recharge for the final 100m (AA) or 200m (AAA). You should be able to cycle back to full effort level after each ‘easy’ recovery finish. Easy might mean walking, but practice active recovery and keep moving!

The template in this post starts you off with a mile each of AA or AAA. You can easily increase the challenge by adding more reps to each set as well. Also, you can crank up the paces from 10k and 5k for an added challenge. I think working in the 10k to 5k range is more ideal for marathon/half marathon training personally. Either way, you should start to feel a little drain, but the end of the workout.