If you’re looking for some inspiration for your next track session, consider doing mile breakdowns. This workout is a great way to get some speed on your legs while still testing your endurance, and is a perfect tune-up four to five days before your next 5K or 10K race.
Since the intervals are meant to be run at race pace or faster, this workout is not for the uninitiated, and is best for intermediate or advanced runners. The idea is to break the mile (1,600m), down into sections of 800m, 400m, and 2x200m. The goal is to perform the 800m at race pace, and then get gradually faster as the intervals get shorter. Rest between each interval is one easy lap of the 400m track, so the good news is as the intervals get faster, the rest gets proportionally longer. If you’re a newer runner, or you’re returning to the track after a long hiatus, or you’re doing this workout in the days leading up to a race, you can shorten the workout to just one or two mile breakdowns, but if you’re looking for a real challenge, simply add on more sets.
Warmup: 15-20 minutes easy jog, followed by mobility drills and strides
Workout: 800m/400m jog rest, 400m/40m jog rest, 200m/400m jog rest 200m/400m jog rest (repeat as many times as you like)
Cooldown: 10-15 minutes easy jog, followed by light stretching