For this workout the paces are:
Easy (60% effort – light jog)
Steady (70% effort – comfortable but a bit faster than easy)
Tempo (80% effort – comfortably hard but can still speak in short phrases)
Fast (90% effort – hard but still able to run for the entire interval)
The main portion of the run is 25:00 so if that feels a bit too much at your level, then you could reduce the intervals to 3:00 or if you want a longer workout you could do sets.
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