Workout Wednesday: speed intervals!

Today’s running workout is all about speed! This is great if you are training for a race or just want to get faster in general.  The paces are based off of perceived exertion using a 10 point scale, so use your best judgment!  The recover pace is as fast or as slow as you need to bring your heart rate down in order to perform the next interval correctly.

Warmup: 2/10
Base pace: 5/10
10k pace: 7/10
5K pace: 8/10
Mile pace: 9/10
All out: 10/10

The workout:
5 min warmup
2 min base pace
1 min 10K pace
30 sec recover
1 min 10K pace
30 sec recover
45 sec 5K pace
30 sec recover
30 sec mile pace
30 sec recover
30 sec mile pace
30 sec recover
2 min base  pace
30 sec mile pace
30 sec recover
1 min 5K pace
1 min recover
1:30 min 10K pace
1 min recover
2 min base pace
1 min 10K pace
1 min recover
1 min 5K pace
30 sec mile pace
30 sec all out!

Walk it down for as long as you need and pat yourself on the back for a job well done!