This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!
40 minutes total run time
Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes.
Thanks to Coach Taz of T3 Coaching for this workout!