This workout is a great option if you are 5km training or if you want to focus on having a kick at the end of your runs. If you are a person who struggles with a fast finish, then this is a great one to try.
You can do it as a quality session through the week, or in place of your long run.
Run at an easy pace for 50 minutes
Run at your tempo pace for 25 minutes
Then do 4 x 0:30 hill sprints up a steep hill at maximum speed with jogging return recoveries.
Walking or easy run cool down for 10 minutes.
If that’s a longer run than you would normally do, you can shorten it up by doing a 30 minute easy run, 15 minute tempo run, followed by the 4 hill sprints.