This week, you’ll be hitting the same splits, but working harder with each successive interval due to the changing lanes with each successive interval… 

At the end, you’ll take a longer rest and throw in some serious speed on tired legs.

• 10 min warm-up
• 4 min interval – run all of it in the 1st lane of the track
• 2 min active rest
• 4 min interval – run all of it in the 2nd lane of the track
• 2 min active rest
• 4 min interval – run all of it in the 3rd lane of the track
• 2 min active rest
• 4 min interval – run all of it in the 4th lane of the track
• 2 min active rest
• 4 min interval – run all of it in the 5th (furthest outside) lane of the track
• 4 min active rest
• 3 x 1 min interval with 2 min active rest (leg speed on tired legs)
• 10 minute warm-down