Has American ex-athlete Gwen Jorgensen He has shared with his followers on social networks a training series in height.
The session consists of doing 4 repetitions of 1 mile (1,6 km, 4 laps) each series faster than the previous one, with recovery at rest. Then continue with another part of speed training with shorter series.
This is the training, with the times I have done, that can serve as a reference for you to do the training.
Keep in mind that you have to do a warm-up at the beginning and a cool down after the session
|1-Mile 1:||5:20:6||(3:20 min / km)|
|2-Mile 2:||5:19.4||(3:19 min / km)|
|3-Mile 3:||5:16.4||(3:18 min / km)|
|4-Mile 4:||5:15.2||(3:17 min / km)|
|5-2x 800:||2:22.2||(2:58 min / km)|
|6-2x 400:||1:09.1||(2:53 min / km)|