Warm-Up: 800m (guess your finishing time WITHOUT looking at your watch). You pick your pace.
Main Set: 5 x 900m (alternating b/t 200m fast & 100m easy jog) w/ 4min rest b/t sets.
Warm-Down: 800m (match the finishing time for your warm-up WITHOUT looking at your watch).
Workout Total: 6100m
Main Set Details: Run 200m, jog 100m, run 200m, jog 100m, run 200m, jog 100m, rest 4min, repeat for a total of 5 sets.
200m pace = your mile PR pace
100m pace = the same time it took you to run your 200m
Workout Focus: The core of this workout is the final 800m. How closely did you match your 800m finishing times (without looking at your watch)? Your ability to “feel” pace when your fresh is equally as important as your ability to “feel” fatigue when you are tired.