For anyone who gets bored with holding one pace on a tempo run, then this one is for you. This is 36 minutes in total, with a few rest periods which makes it ideal for new and experienced runners.
Instead of the usual recoveries which ware walked or jogged, these rest periods are actual rest periods.
This one is great for speed and endurance. Doing speed work in between tempo efforts is challenging but they are short enough that you will feel great by the end of it.