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TODAY, DO A 40 MINUTE INTERVAL (IN) RUN AT LEVEL 4 INTENSITY. Rather than each interval being the same distance, you can vary the distance by using a pyramid. For this workout warm-up for 20 minutes at the track, then run 400m hard, 200m easy, 600m hard, 200m easy, 800m hard, 200m easy, 600m hard, 200m easy, 800m hard, 200m easy, 600m hard, 200m easy, 400m hard, 200m easy. Repeat all or part of the pyramid if you have time. Cool down for 20 minutes.
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