Mine are 8 by 400m at (realistic) goal mile pace with 60 seconds rest and 3 by 800m at goal pace with 2-3 mins rest.
Mine are 8 by 400m at (realistic) goal mile pace with 60 seconds rest and 3 by 800m at goal pace with 2-3 mins rest.
20 - 25 minutes run at 1 mile time trial time + 60 seconds. You can run hard and not make much lactate at all.
I do this one three times a week during preperation. And in the closer phases i still do two of them every week. But i add a track workout like 8-10 x 300 at 1500 meter target pace. after that a 2 mile run at 10 minutes a mile or something like that. Again not a killer workout. It's hard but doable.
I hate 400's they are to hard to do with all of my training.
Might not sound hard but i do the same workout in swimming. Twice a week 20 minutes swimming at 400 meter best + 30 seconds. And once a week swimming 8 x 100 meters at 400 target.