This is a great workout to add some discomfort into your program. It helps the body and mind get used to running at higher intensities with shorter rests.
Training at higher intensities provides the physiological stress needed for increased mitochondrial biogenesis. In short, this helps build more mitochondria (the powerhouse of the cell). More mitochondria means you can produce more energy and process the byproducts of metabolism, even at higher intensities. This allows you to race faster. Plus, these workouts are tough mentally which will help prepare you for race day.
Adjust the times according to your race distance and increase the times as you progress.
If you don’t already know your threshold pace, you can do this workout at an 8 out of 10 on the rating of perceived exertion (RPE) scale.
Repeat for desired miles or time
10min stretching/foam rolling
Thank you to Rogue Tri Performance for this workout. Check out their website!