Found on Lavamagazine.com
RUN WORKOUT:
10 mins Warm Up
5 x 100m strides with jog back recovery
Main set:
3 x 1600m (1 mile)
- 1/4 mile at 1/2marathon pace
- 1/4 mile at 10k pace
- 1/4 mile at 5k pace
- 1/4 mile all out!!!
3 mins easy jogging in between each one!