This is a workout designed for people who are training for anything 10k or longer. A long 2500m set is repeated anywhere from 3-5 times depending on your skill level and distance you are training for. Follow this table to determine how many reps you should do.
Start off with a 1 mile warmup at an easy relaxed pace, just to get your muscles loosened up.
2500m without rest
- 200m at 800m pace
- 400m at 5k pace
- 1600m at 10k pace
- 300m at All Out Sprint pace
When you're done with all your reps, take about 3 minutes before going and doing a 1 mile cooldown.
Depending on how many reps you do, your total mileage can range anywhere from 6.7 to 9.5 miles (including the warmup and cooldown).
If you don't know what speed you should be going, I have included this pace program specifically designed for this workout to tell you your speed (a feature I plan on having for all Workout Fridays).
Good luck with this workout, and don't push yourself too hard. If you have any suggestions for a workout for next Friday, leave a comment below, or tell me how you like the workout either here or on Facebook! Thanks for reading and enjoying The Life of a Runner.