Today's mission

Run intervals

45 min Intervals

Why this workout

Structured hard-and-easy running to raise your pace for the 12-minute run.

Not in this week's plan — completing it won't count toward the weekly total.

The plan · 4 blocks

1
Run warm-up
Warm-up
10 minutes easy jog plus 3 short strides.
- 10:00
- RPE 3
2
4 x 4 minute intervals
Main set
Run each 4-minute rep at a strong, controlled pace (roughly 12-minute test pace or slightly slower). Jog or walk to recover.
- 4 sets
- 4:00
- rest 150s
- RPE 8
3
Calf and ankle prep
AccessoryOptional
Single-leg calf raises, slow tempo.
- 2 × 15
- rest 30s
- RPE 5
4
Cool-down and stretch
Cool-down
3 minutes of easy walking followed by gentle stretching of calves, hips, chest and shoulders.
- 5:00
- RPE 2