Got a Treadmill? Got Speedwork!

Many runners at some point will find themselves in a rut. They’ve stagnated. Same mileage at the same intensity, week after week. They may even be putting on a few pounds even though they’re running. So, what’s up?

Well, the better question to ask might be “What’s not up?” Once you’ve become an established runner, it doesn’t take long for your body to acclimate to the demands you’re putting upon it. So, while that 5-miler you do every Monday, Wednesday, and Friday may be providing you some good base mileage and an aerobic workout, it’s probably not doing much to help make you faster, fitter, stronger. Nor is it doing much to ramp up your metabolism, the key in keeping those pounds off.

What’s the answer? SPEEDWORK! One weekly interval workout will do wonders to jack up your metabolism helping to shed those few pounds. It will also help increase your VO2Max, which is your body’s ability take in and use oxygen at the muscle level where it’s used to make energy. That weekly interval workout will also help push out your lactate threshold. Lactate is a byproduct of energy production. Ever get that burning sensation in your legs when you speed up and run hard? That’s due to lactate buildup. Usually the body is able to clear it out of the blood and there’s no problem. But when you ramp-up speed or intensity too quickly, the lactate can build up quicker than the body is able to clear it out of the bloodstream. Exposing your body to faster runs can gradually push out that lactate threshold, so it will take longer before you feel that burn.

So, I know some of you are saying, “I’d love to add speed work, but I don’t live near a track.” Well, if you own a treadmill, have a membership to a gym with treadmills, or have friend or family member with a treadmill, then you can get in an awesome interval workout.

An interval is nothing more than running fast for a certain distance and then running slow for the same distance or for a specific time. Typically a short interval (like a 200m interval) is run at a pace that’s about 30 seconds slower than your 5K race pace. Longer intervals (like the 800m or 1200m) are typically run at 30 seconds slower than you 10K race pace.

Does the math to figure out the pace for such a short distance make your brain hurt? Don’t worry. I’m with you. Put that calculator down and use The McMillan Running Calculator instead. Simply select the distance (5K or 10K) and then put in your race time and hit “calculate.” The next screen will tell you paces for every training distance you’d ever need to know based on your 5K or 10K pace.

Most interval workouts use some combination of 200m, 400m, 600m, 800m, 1000m, and 1200m intervals. Each fast interval is followed by a slow recovery interval. The recovery interval isn’t based on a certain distance. It’s based on time. The shorter the fast interval distance, the shorter the recovery interval time. The longer the fast interval distance, the longer the recovery interval time. For example, a runner doing a 6x800m workout would take about a 90-second recovery interval jog/walk between each fast 600m interval. A runner doing a 4x1600m workout would take about a 3-minute recovery interval jog/walk between each fast 1600m interval.

Most treadmills have an oval track diagram on the control display providing a wonderful visual to track your progress as you run your intervals. If you’ve never run intervals on a track you may not be familiar with the typical interval distances. The key below can help you better understand the distances you’re running as you’re looking at the track display on your treadmill monitor.

• 200m = 1/2 lap (1/8 mile on the treadmill)
• 400m = 1 lap (1/4 mile on the treadmill)
• 800m = 2 laps (1/2 mile on the treadmill)
• 1000m = 2.5 laps (5/8 mile on the treadmill)
• 1200m = 3 laps (3/4 mile on the treadmill)
• 1600m = 4 laps (1 mile on the treadmill)

Your body can acclimate to intervals just like it does when running that same old 5-miler three times a week. So, mix-up your interval workouts. Keep your body guessing by varying the interval distances each week. There’s no right or wrong way. Just remember to insert a recovery interval in between each fast interval. Below are some sample workouts for you to incorporate once a week into your normal running routine. 

• Workout #1—5x1000m @5K race pace with 2-minute recovery (walk or jog) in between
• Workout #2—6x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout #3—Do Three sets of the following:  1x1200m @ 10K race pace with 1-minute recovery, 1x400m @5K race pace with a 3-minute recovery (walk or jog) before repeating the set
• Workout#4—4x1600m @10K race pace with 3-minute recovery (walk or jog) in between
• Workout#5—8x800m @10K race pace with 90-second recovery (walk or jog) in between
• Workout#6—400m @ 5K race pace (30sec recovery); 800 @ 10K race pace (90-sec recovery); 1200m @10K race pace (2-min recovery); 1600m @10K race pace (3-min recovery); 1200m @10K race pace (2-min recovery); 800 @ 10K race pace (90-sec recovery); 400m @ 5K race pace

Your total mileage for an interval workout may be no more than 3-4 miles, but you’re getting a lot more out of this workout than your regular 5-miler. Think of the interval workout as a “Quality Workout.”

To better simulate outside running, be sure to set your treadmill to an incline of 1° or 2°. This will help account for uneven terrain of outside running.

Running and Still Gaining Weight?

Running is supposed to help you lose weight right? Right. But....... There's always a "but" isn't there. And this time you're trying to avoid the "big butt." I know, it's not a laughing matter. You're determined to get fit and lose weight and you're out there every day running, but each time you get on the scale you're not seeing any weight loss or even worse you may be seeing some weight gain.

Well, there's a few things that need to be discussed first. Basically, your body is like a machine and food is the source of the fuel you need for that machine to run. Your body has something called a BMR or basal metabolic rate. Your BMR is the number of calories needed for all your body systems to function when you're at rest. The number of calories beyond your BMR is determined by your activity level. So, if you're a sedentary person, you'll need very few extra calories, if you're lightly active, you'll need a little more. If you're moderately active you'll need still more, and so on and so on. Basically it's a calories in calories out type of system.

To figure out your BMR use the following formula:

Women's BMR Formula:

655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men's BMR Formula:

66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Remember, once you've found your BMR, this is the number of calories you need just for your body to function at rest. To determine the additional calories you'll need based on your activity level, use the following information:

sedentary (little or no exercise) = BMR x 1.2
lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375

moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

So for example, my BMR is 1470 calories. That's the number of calories I need just to lay in the bed. Right now, I'm in training for the Marine Corps Marathon and I'm running 4 days a week plus doing cross-training two days a week, so I'd fall into the Very Active category. My daily caloric needs while in training are 2535.75 calories (1470 x 1.725 very active level). If I have a lighter week where maybe I didn't get in the cross-training, I'd need to lower my calorie intake.

Now, I'm not a numbers person, and counting calories is not my thinking of fun, so basically I know that when I'm training, I need to eat more and when I'm not training or when I'm training less, I need to eat less.

In general , the problem is that many times we take in more calories than we burn off and so we end up with a calorie surplus. When those calories aren't used as fuel, then they end up becoming fat which is stored all over you body. So becoming more active should help take care of the problem, right? Right....in theory.

Newbies to fitness, be it running or resistance training, will see big gains in their fitness levels the first few months and they'll probably see significant weight loss too. That's because all of the sudden they've jacked up their metabolism and they're burning off more calories than normal. As long as they don't over eat during this period of new fitness, the weight loss usually happens.

The thing is that your body will eventually acclimate to the new level of fitness and even though you may be burning the same number of calories as before, you may see a stall in your weight loss or even some gain.

There can also be something else at play. Have you ever heard someone say, I run 5 miles a day, but I can't seem to lose any weight? Not only will your body acclimate, if you're doing only slow steady runs, your body will release something called cortisol. Cortisol is a nasty hormone that eats muscle mass. Muscle is what burns those calories. So, less muscle means less calorie burn. Less calorie burn means stalled weight loss or weight gain.

So, now you probably have the clinched-up perplexed look on your face. You're wondering, "Well, what in the heck can I do, if running every day causes me to release stuff that makes me gain weight?" That's a logical response. But have no fear! There actually is something you can do and it doesn't involve buying something for $19.95 from an infomercial that comes with a complete set of Ginsu knives.

So, how do you do it? It's simple. Speed work and resistance training are the two best ways to get you over that hump. Both speed work and resistance training (weight training) will up your metabolism as well as increase the release of testosterone (men) human growth hormone (women) which counteracts the effects of the cortisol.

Okay, now you're probably thinking...."Well, I don't have access to a track and I can't afford a gym membership." Well, guess what? You don't need either. Speed work can be done in the form of intervals on a track, but you can also do something called tempo runs and fartleks.

Tempo runs are when you up the pace/intensity in the middle of a run. For example in a 4-miler, you begin with a 1-mile easy warm-up, followed by 2 miles at just below your 10K race-pace, followed by a 1-mile easy cool-down. Fartleks are informal intervals thrown into a regular run. During a five-miler you may throw in 3 or 4 fast segments. These segments can be time-based or distance-based. For example, you begin a five-miler at a slow easy pace for 5 minutes, then ramp it up to a 10K pace for 5-minutes, followed by 5-minutes back at the original slow steady pace. This is repeated throughout the course of the run. The segments can be any time-frame you want or it could be based on distance such as 1-mile slow, 1-mile fast, etc.

Hill workouts are great too. Find a hill with with a 5-7% incline and run up it as fast as you can. Then jog or walk back down the hill. Then back up the hill again fast. Repeat this 3-5 times. Hill workouts create a great calorie burn as well as strengthen your hamstrings and glutes.

Resistance training is weight training, but you don't need a lot of fancy equipment or gym memberships to see great effects. Body-weight exercises or exercises using dumbbells will work fine. Don't have dumbbells? Do what famous marathon coach/trainer Hal Hidgon does—fill gallon-sized plastic detergent jugs with sand and uses those as weights.

Exercises that target the larger muscles groups such as the hamstrings, glutes, and quads will help you get the largest calorie burn. Remember that muscle is what burns the calories, so if you're working more muscle mass, you'll burn more calories. Squats and lunges are some of the best lower-body exercises that will help up your metabolism. Plyometric exercises (hopping, bounding, jumping) will also get a great calorie burn. Jumpsquats, mountain climbers, burpees, ice-skaters, and lateral hops are simple and effective plyometrics exercises that are great for upping the metabolism. (Look on the blog later this week for a video posting of these exercises.)

So, if you're running the same-ole same-ole and feel like you've stagnated, even gained some weight, give speed work and/or resistance training a try. I think you'll be pleasantly surprised!

Quick-n-Simple Interval Workout

A speed workout is one of the best ways to kick your running program into high gear, but it doesn't have to be anything fancy. The key to an effective speed workout is speed. You can definitely get that doing repeats on the track, but you can also get in an effective speed workout while on the trail, running at the park or at home or in the gym on the treadmill.

Basically all you need is a series of slow and fast intervals. These intervals can be based on time or distance. For example you can run at a moderate pace for 4 minutes and then run fast (just below your 5K pace) for 1 minute. Or if you'd prefer to base the intervals on distance, try running a quarter mile at a moderate pace and then run a quarter mile at a fast pace. The key is to repeat this series of slow/fast intervals for at least 30 minutes.

Your workout might look like the following:
1. Begin with a 5-minute warm-up (a brisk walk or easy jog)
2. Select one of the following interval combinations below. Rotate between the slow/fast intervals for 30 minutes.
4 mins @ a moderate pace / 1 min @ a fast pace
3 mins @ a moderate pace / 2 mins @ a fast pace
1/4 mile @ a moderate pace / 1/4 mile @ a fast pace
1/2 mile @ a moderate pace / 1/2 mile @ a fast pace
3. Finish with a 5-minute cool-down (easy jog or walk)

Incorporate this workout once a week into your running routine and you'll see improved muscular endurance, improved VO2, improved speed, and overall better running efficiency.
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For a recap of the workout, check out the following video clip from RunnerDude's Fitness.

Running, Resistance Training, and Weight Loss

In the last post we learned how sprinting and endurance weight training can help keep a runner from eating his/her own muscle (which can occur from the release of cortisol during long slow runs). There’s also another benefit of speed work and resistance training. Both boost your metabolism which means increased calorie burn. If you burn more calories than you’re taking in, then guess what? You’ll lose weight.

In order to lose a pound of fat in a week, you need to decrease your calorie intake by 3,500 calories weekly (~500cals a day). This can be done by eating less, but it can also be done by burning more calories. Exercise and watching what you eat go hand-in-hand and this combination is the best way to lose weight. It may not be ultra fast, but it will work.

Now be careful not to fall back into the trap of thinking that running will do all the work for you. Remember, the best way to get a good calorie burn is by doing some type of speed work mixed in with your regular weekly runs. Slow steady running (with no other form of exercise) is going to release that bad old cortisol which can eat away at your own muscle. With less muscle, you’ll burn fewer calories which all allow that fat to creep back on you.

Now initially with regular steady running, you may see some weight loss, but unfortunately a lot of that may be muscle loss not fat loss. Slow steady running and not eating can also cause you to gain weight. Have you ever tried to lose weight by just not eating, but instead of losing weight you gain? Your body needs fat to survive. The protective covering (myelin sheath) around your nerves is actually made of fat. If you suddenly stop eating, your body thinks it’s starving and will go into a self-preservation mode. Normally, if you run out of carbs, your body will turn to fat stores for energy, but if your body feels it is starving it will preserve the fat by using muscle tissue for energy. Your muscles are little calorie-burning engines. If you have less muscle tissue, those engines aren't going to be working as hard and your metabolism slows down. This decrease in caloric burn can actually cause weight gain. Can see a viscous cycle happening? If you’ve ever watched The Biggest Loser, one common thread you hear over and over is that “you have to eat to lose weight.” You can’t just eat anything, but if you’re working out while you’re trying to lose weight, you have to remember that you have to fuel and refuel your muscles before and after a workout.

Resistance training also has an added benefit to weight loss. Studies have shown that once you stop running, the extra calorie burn pretty much stops too. Weight training, however, has shown that the calorie burn actually continues for 9 or more hours after completing the workout. So, you continue to burn more calories even after your workout. Sweet!

All of this information does not mean, “Don’t run.” It simply means, “Don’t just run.” In order to keep you a healthy runner and promote muscle growth and regeneration as well as keep your metabolism ramped up, and main your weight (or even lose some), you need to mix it up with speed work and resistance training.

Sprint and Lift!

For year and years, the thought was that long slow runs were the best way to burn calories. Well, long slow runs will burn calories but there’s something else that happens during long slow runs. Something called cortisol is released. Cortisol actually can eat way at your muscle tissue. This can slow your metabolism causing you to burn fewer calories, and you can actually start to gain weight.

Have you ever heard a fellow runner say, "I run and run, but I can’t lose weight"? I bet if you dug deeper into their running routine, they’re probably running the same mileage at the same low-intensity pace week after week. Now while this is good aerobic exercise, it could be doing harm to their metabolism and muscle mass.

So what’s a person to do? The solution is really easy and some of you may already be doing it. Just mix up your routine with some speed work and some resistance training.

Speed work doesn’t have to be on a track. You can do speed work by throwing in something called fartleks into a regular run. A fartlek (I know you’re snickering) is nothing more than speeding up and slowing back down to the original pace over and over during a run. Fartleks can be timed (run at regular pace for 2mins and run a fartlek for 30 seconds or a minute or whatever time increments you like). Fartleks can be measured by distance (run at regular pace for 1 mile and run a fartlek for ¼ mile or whatever distance increments you like). Just remember that after the fartlek to pull back to the pre-fartlek pace. Repeat this process several times during a run and you’ve had a good speed workout. Be sure that your fartlek pace is around your 5K race pace. You can also do a more formal speed work by doing interval workouts at a track such a 6 x 400m). Hill workouts and tempo runs are also good to ramp up the intensity. Research has shown that short intense speed workouts burn just as many (if not more) calories as a long slow run and you don’t get the cortisol release.

A non-running activity to add to the mix is resistance training. I know, I know. It seems sacrilegious for a runner to advocate a non aerobic activity, but hear me out. Resistance training is a fancy way of saying weight training. Weight training or resistance training doesn’t have to consist of just dumbbells and barbells. It can be your body weight. Course, sometimes I’ve been called a dumbbell, but I’m sure I’m the exception.

Now, I know many of you still have ruffled feathers over the non-running activity thing, but be assured; I’m not talking about Arnold-building, bicep-bulging, scary-looking, meathead-with-no-neck kinds of workouts. Arnold and those other big boys used something called hypertrophy training. That’s training designed to create those big bulgy muscles. Runners can use something called endurance training.

Endurance training uses lower weight and higher reps. For this type of exercise, you’ll be using less than or equal to 67% of your one rep max. Basically that’s a weight that you can handle for about 12-15 reps. Or, you don’t even have to use any weight other than your body weight. Exercises like squats, lunges, and deadlifts are great resistance training exercises for runners (with or without weights). Upper body exercises are just as important. Ever been on a long run and your arms get fatigued? If you’ve increase their muscular endurance along with your legs, you’re going to delay fatigue much longer than just focusing on the legs. Core exercises are great too and are extremely important in maintaining proper running form which will help fight off fatigue.

Another key to endurance weight training is that there’s very little rest time in between sets (30 seconds). So give it a try. Lighter weights, higher reps, less rest time in between sets. Now endurance resistance training may not officially be an aerobic activity, but I guarantee that it will get your heart rate up and you breathing hard. Give it a try and you’ll see.

Now as an endurance runner, you’re going to do some long slow runs. In fact you’re going to be doing a lot of them, especially if you’re training for a marathon or ultra marathon. So what gives? Well that speedwork and resistance training also have other added benefits. Sprinting and other forms of speed work, causes the body to release human growth hormone factor which has been called nature’s fountain of youth. It helps your body build muscle tissue as well as repair muscle tissue quicker. Resistance training does a similar thing, it also helps to release human growth hormone factor (more in females) as well as testosterone (more in males). Both of these help build and repair muscle tissue. So, mixing-up your weekly routine with some speedwork and some resistance training helps to counteract the bad effects of cortisol released during a long slow run. Not only that, it also makes your weekly workouts much more interesting!

The Half-Marathon—Not Just a Stepping Stone

While half-marathons have grown in popularity, they are still often overlooked. Once that 10K has been accomplished, many runners want to jump right to the marathon. Nothing wrong with that, but a half-marathon can be a great training tool in seeking that bigger marathon goal. The half marathon is also just a great race in itself.

The half-marathon is just about the longest distance race a seasoned runner can run without changing his/her regular routine. There will be training and there will be long runs, but the time commitment isn't nearly what's involved in training for a marathon. Because of this, training for a half-marathon can be a great stepping-stone for newer runners who are eventually wanting to conquer that 26.2-miler. It's also a great way for the seasoned runner to get in some great endurance races without having to carve out a huge chunk of time training for just one race.

Often it's thought that the half marathon is just that—half of a marathon. It is definitely that, and it does involve a good amount of strength and endurance. But often runners don't realize that the half-marathon has a speed component often not a part of a marathon. The combination of endurance and speed can make this a fun race to train for as well as compete in. Training for a half-marathon will also help pick up your pace in other shorter distance races such as a 10K.

As with any endurance run, you'll still need a good base before beginning your half-marathon training. This varies from person to person, but you should be logging about 20 miles a week for a month before beginning your training. Sometimes base building and training get confused. Often runners think the first few weeks of a training plan is the base-building phase. The confusing lies in that it is the base-building phase for the training plan, but the plan is not assuming you're starting from scratch. It's assuming that you already have a good base tucked under your belt.

It takes your body about 4-6 weeks to acclimate to a particular distance. So for example the first time you run 6 miles, you may feel good, but that doesn't mean your body has acclimated to running at that distance or intensity. If you keep running that 6-miler and even do an 8- or 10-miler, then about 4-6 weeks down the road is when your body becomes accustomed to running that 6-miles. So in other words, base-building is key in getting your body used to running various distances as well as the cumulative miles. If the line between base-building and training blurs then you risk the chance of overtraining which could lead to the "I" word you want to avoid—Injury.

Once you have your base and your ready to start your training, then what? You need to find a plan that's diverse in it's training. Your plan should involve a Base, Sharpening, and Taper phase. The "Base" within your training plan is usually just a few weeks where you're taking that good base you've built and you're gradually increasing your weekly mileage and adding some distance to your long run. The "Sharpening" phase is the time in your training when you begin to add in more workouts focused on endurance, pace, and/or strength. In other words your long runs get longer, you add in some faster-paced runs such as tempo runs and/or interval workouts, and you add some hill workout to build strength (as well as speed). The "Taper" phase is usually the last week or two prior to race day. The total weekly mileage is usually decreased to 50% the week prior to the race.

The length of half-marathon plans is all over the place. You'll find plans for 12 weeks all the way to 22 weeks. Look closely. Typically the shorter programs have very little base-building incorporated into the program and the longer programs will have more weeks of base-building included. A longer plan may be more beneficial to a newer runner, while a shorter plan is probably better suited to a more seasoned runner who already has a solid base of weekly miles.

From personal experience, the weekly speed workouts (I did interval workouts) is the key to a fast half-marathon. Now, I'm no speed demon, but my half-marathon PR is 1:30:47. No record-setter, but for a 40-something, a 6:55 pace per mile ain't half bad. My fastest time prior to adding speed work was 1:36. I cut 6:13 from my time in just one season from adding a weekly speed workout to my training plan.

Why do interval, tempo, and hill workouts help improve your endurance and speed? VO2Max! Your VO2 is your body's ability to take in oxygen and use it. The more oxygen your body is able to take in and utilize, the longer and harder your body can go before fatiguing from lactic acid buildup. Ever get that burn in your legs that makes you feel like your trudging through mud? That's lactic acid fatiguing your muscles. The best way to push out your lactate threshold is by doing speed and/or hill work. Even though a half-marathon is an endurance race, having a higher VO2Max will help you keep that fatigue at bay. Also, later in the race when you need to kick it up a notch, you'll have the reserves to do so. Also, your body will be used to that extra speed requirement and you won't throw your body into shock. So, be sure to incorporate at least one speed and/or hill workout into your weekly training routine. A good half-marathon training plan should include some type of speed, tempo, easy, and long runs for each week.

So, work on building your base, check out some training plans, and get in gear for some great spring half-marathons! Half-Marathon.net is a great resource for finding half-marathons across the country and even the world!

Luck of the Draw!

Do you get tired of the same-ole same-ole of your weekly speed workout? Maybe a little unpredictability is what you need mentally and physically. It's pretty common in strength training at the gym to mix-up your workout to keep your "body guessing" constantly challenging your muscles to adapt, but how often do you apply that technique to your running?

Here's a fun and simple way to mix-up your weekly speed workout. All you need are a few index cards, a pen, and a rubberband. Listed at the bottom of this post are several interval workouts. Write each workout onto a separate index card. Shuffle the cards, stack them facedown, and secure them with a rubber band. Keep the deck in your car, by your running shoes, or wherever you'll be sure to see it before your run. On your speedwork day, just pull a card from the deck and voilà! you have your workout for the day. Put the the card face up underneath the pile. When you eventually reach a card that's face up, you'll know you've gone through the deck.

If you like adding this surprise-tactic strategy to your training, try creating a deck for your tempo runs. Each card could have a different distance. Bored of the same old running routes? Create a running route card deck. Place the name of a different running route location on a different card. Pull a card and today you're running at the park, or on the greenway, or the route in your neighborhood. Have fun with it. They types of card deck are endless.

Most intervals are run at either your 5K or 10K pace. For a breakdown of how fast that would be for your various interval distances, use the McMillan Running Calculator. Simply select the 5K or 10K distance and then enter your most recent 5K or 10K time. Next, click the "Calculate" button and the screen that pops up will reveal the times for your various interval distances. Below is a brief reminder of how the various interval distances correspond to the laps at the track:

100 meters = ¼ of a lap (a straightaway)
200 meters = ½ of a lap (a curve and a straightaway)
400 meters = a full lap
600 meters = 1 ½ laps
800 meters = 2 laps (just about a 1/2 mile)
1000 meters = 2 ½ laps
1600 meters = 4 laps (just about a mile)

Interval Workouts for Card Deck (These are just suggestions. Have your favorites? Use them instead.)

1. 3 x 1600m (1-minute recovery in between)
2. 2 x 1200m (2-minute recovery interval in between); 4 x 800 (2-minute recovery interval in between)
3. 5 x 1000m (2-minute recovery interval in between)
4. 1200m, 1000m, 800m, 600m, 400m, 200m (200m recovery interval in between)
5. 6 x 400m (400m recovery interval in between)
6. 10 x 400m (400m recovery interval in between)
7. 5 x 1000m (400m recovery interval in between)
8. 6 x 800m (90-second recovery interval in between)
9. Three sets: 1 x 1200m (1-minute recovery), 1 x 400m (3-minute recovery interval in between each set)
10. 4 x 1600m (3-minute recovery interval in between)
11. 1000m, 2000m, 1000m, 2000m (400m recovery interval in between)
12. 8 x 800m (90-second recovery interval in between)
13. 3 x (2 x 1200m) (2-minute recovery interval in between each 1200m) (4-minute recovery interval between each complete set of 2 x 1200m)
14. 400m @ 5K race pace (30sec recovery interval); 800 @ 10K race pace (90-sec recovery interval); 1200m @10K race pace (2-min recovery interval); 1600m @10K race pace (3-min recovery interval); 1200m @10K race pace (2-min recovery interval); 800 @ 10K race pace (90-sec recovery interval); 400m @ 5K race pace
15. 2 x (6 x 400m) (90sec recovery interval in between each 400m) (2.5-min recovery interval between each complete set of 6 x 400)
16. 8 x 400m (400m recovery interval in between)
17. 3 x 1200m (3-minute recovery interval in between)
18. 6 x 600m (90-sec recovery interval in between)