We’ve done lots of Tempo stuff so it is time to go a bit faster. This would be considered a VO2 max workout.
8-12 X 400 Starting at 5k pace and every 2-3 go 2 seconds faster until we get to mile-3k pace
It is okay to start these a little too slow, please don’t start too fast or you’ll dig yourself a hole.
Split the 400s into 4 sets of either 2 or 3 and increase the pace by 2 seconds each set.
Volume is based on your weekly mileage about 8% of your typical mileage should be about right, unless you haven’t been doing track workouts all along then we’ll drop you a bit.