This speedwork session is 7 sets of three-minute intervals with 90 seconds
of recovery between each set. Each interval will be marked by a whistle.
You should aim to run the efforts at your “interval” pace, which is roughly your
5K pace - you can calculate an accurate value at the
Jack Daniels' VDOT runing calculator.
For the recoveries, you can stand, walk or jog - up to you!
The session is aimed at improving your aerobic efficiency.