1st minute: 10K effort (4:30-4:35 pace)
2nd minute: 5K effort (4:20-4:24 pace)
Next 30 seconds: 3K effort (about 4:15 pace)
Last 30 seconds: Surge
In between the intervals jog easy for 3 minutes.
The purpose of this workout is to prepare us to race. Ok, that’s a little too obvious. But seriously, it’s a race specific session in a number of ways.
This workout teaches you to be smooth at a quick pace and forces you to work on staying smooth even as the pace increases. It also teaches you to surge even when you aren’t feeling good — hopefully equipping you with the ability to both make really hard moves to break open a race and cover moves that other people make.
More simply, this workout is really hard. You really have to dig to hit this session, so lace up your Carbon X and try to crush it.