Get fitter, faster with this speedy interval workout, which I like to use when trying to pick up my overall pace.
It starts with a slow warm-up to get the blood flowing, then mixes short sprints (at a 7mph pace) with three-minute ‘climbing’ recovery segments (6.1-6.4mph) throughout the course of the workout.
Tweak this to suit your individual need for speed by adjusting the paces accordingly. Just make sure you start with an easy enough recovery pace and keep ‘climbing’ each time to gently challenge your body to recover at a faster pace.
As soon as this workout starts feeling too easy, push the sprint speed up slightly and/or adjust the recovery pace up. The first minute of recovery should feel tough, but then your energy should pick up over the next two minutes so you feel peppy enough to be able to tackle the next sprint segment.