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Our Favourite Weekly Speed Workout
Here's a look at a speed workout we love for it's impact on our VO2 Max and conditioning! Try it today.
Cambridge Trail Runners
5/20/20251 min read
Varying the intensity of your runs is vital for improving your capability as a runner, with a good plan targeting VO2 Max, Aerobic-Base & general conditioning whilst allowing adequate time to recover. A key component of a strong training plan is the speed day, and to make life easy for you, we're shared our favourite!
Try completing the workout below once per week with an eye on your fitness tracking application - You should notice an increase in your cardiovascular output after four weeks, and a significant increase after 8.
Give it a go:
1:00 rest between each interval
Warm up - 5:00 (3/10 effort)
5k pace - 2:00 (8/10 effort)
5k pace - 2:00 (8/10 effort)
10k pace - 4:00 (7/10 effort)
Mile pace - 1:00 (9/10 effort)
Mile pace - 1:00 (9/10 effort)
5k pace - 2:00 (8/10 effort)
5k pace - 2:00 (8/10 effort)
10k pace - 4:00 (7/10 effort)
Mile pace - 1:00 (9/10 effort)
Mile pace - 1:00 (9/10 effort)
Best pace - 0:30 (10/10 effort)
enjoy your running!