Any run where the faster bits are shorter has to be good, right?

This run will take you 30:00, but if you are a newer runner you might like to start with less repetitions – so you could do 3 reps for a 15:00 run. It will target speed and endurance and you should aim for the easy part to be at a conversational pace, the steady part to be comfortable but not a recovery jog, the fast part to be hard but still able to speak in short sentences and the sprint to be as fast as you can for the interval.

Who’s ready?

Progression Run

Running coaching is available through our Far and Fast programs, or you can sign up for one of our custom plans.

Zoey Dowling

Written by: Zoey Dowling

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