Speed Workout – Fast, Slow, Here We Go!

This is a good fast interval speed workout for you that can be done on the trail or on a treadmill. The workout gets more difficult as you go, ending with a real lung burner…. Fast, slow, here we go!

Warm-Up
Workout (Repeat 2-3 Times)

Set 1
4 minutes at easy run pace (60%-75% effort) then recovery jog pace for 2-minutes

Set 2
4 minutes at steady state run pace (75%-80% effort) then recovery jog pace for 2-minutes

Set 3
4 minutes at tempo run pace (80%-85% effort) then recovery jog pace for 2-minutes

Set 4
4 minutes at tempo interval pace (85%-90% effort) then recovery jog pace for 2-minutes

Cool-Down
  • Run 1-2 KM at a steady pace (50%-70% effort)
  • Do some stretching people.