1x100m at mile PR pace (or faster)
1x300m easy recovery jog
2x100m at mile PR pace (or faster)
1x400m easy recovery jog
3x100m at mile PR pace (or faster)
1x500m easy recovery jog
Workout Rest: 10sec after each 100m, 200m, & 400m interval. No additional rest between rounds
Workout Pacing: This workout has only 2 paces. Pick a mile PR pace and your sustainable recovery jog pace.
Workout Focus: Clearing your fatigue during the active recovery is your top priority. You must hit your mile PR pace in the referenced intervals. Stop this workout once you are unable to recover and hit your required mile PR pace.