Test your speed and endurance with this simple workout

If you’re training for a shorter race like a 5K or 10K, speed endurance is essential for success. This workout will test how well you can handle high speeds for an extended period, and improve your ability to run faster for longer. It may look simple on paper, but don’t let that fool you: this quick interval session will have you gassed by the end.

The idea behind this workout is to get you running fast with short rest, so you don’t have time to fully recover between intervals. Fatigue will build up as the workout progresses, so your job is to try to maintain your pace throughout the entire session. For this reason, it’s important to pick your pace wisely. Your goal race pace is a great place to start, and if you can increase the speed in the latter half of the workout, go for it.

Speed or endurance: what should you focus on for a successful 10K?

This workout is ideal for 5K and 10K runners, but if you’re training for something longer, like a half-marathon, simply increase the number of intervals to 10 or 12, decreasing your pace slightly to mimic the effort of the longer distance.

The workout

Warmup: 15-20 minute easy jog

Workout: 6-8 x 90 seconds hard/30 seconds easy

Cool down: 10-15 minute easy jog