This workout is ideal for athletes looking to improve their running threshold. Each interval should be run at a similar pace. That means holding back a little bit on the shorter efforts so that the longer efforts are equally as quick. An ideal pace for this workout would be somewhere around your open 5k race pace. Make sure that you are fully warmed up before attempting the main set, even if that means extending the warmup to include some “openers” or “strides”.
15 minutes at an easy aerobic effort.
**Repeat 3 times
1 minute at a super threshold effort
1 minute easy
2 minutes at a super threshold effort
2 minutes easy
3 minutes at a super threshold effort
3 minutes easy
Cool Down at an easy effort until final time
Total: 60 – 70 minutes