500m, 2 min rest
700m, 30 sec rest
300m 12 min rest
500m run, 2 min rest, 700m run, 30 sec rest, 300m run, 12 min rest
Repeat 1 additional set.
Workout Pacing and Focus: The pace for every interval in this workout is your mile PR pace. That opening 500m should feel controlled. The focus of the workout is the 700m intervals. Expect an incredible amount of fatigue in the last 200m as well as limited rest afterwards. The 300m will test your mental strength while you push to finish.