This one assumes you’ll be doing a longer “Tempo” run a few days before this workout. As a result, this provides a workout with shorter intervals to work on sustaining that speed on potentially tired legs. Here you go!

• 10 Min Warm-up
• 10 x 1 min with 30 sec rest
• 3 min jog
• 5 x 90 sec with 1 min rest
• 1 extra min rest after last one
• 5 x 1 min with 1 min rest 
• 10 min warm-down