Most training plans have you do your interval workouts and tempo runs on separate days, but sometimes, combining the two into one workout allows you to get the benefits of both from one high-quality session. The following workout is great for an intermediate to advanced runner training for a 10K or half-marathon, and could be scaled up for someone training for a marathon.
The first half of this workout is a tempo run and should be done at a pace that’s about a six out of 10 on the effort scale. The second half is a set of intervals, which should be run at a faster pace, or about an eight out of 10. Your legs will already be tired from the tempo, so this workout is a great way to practise running faster with less in the tank.
Warmup: 10-15 minute easy jog, followed by form drills and strides
Workout: 15-20 minute tempo; 5 minutes easy jog; 4-5 x 2 minutes with 2 minutes easy jog between each interval
Cooldown: 10-15 minute easy jog, followed by light stretching