5×2 and 5×1 minute intervals

Super simple intervals this week in our training sessions
Note, simple doesn't mean easy!
Warm up for about 10 minutes with varied pace.
Two sets of tempo/hard intervals:
5 x 2 minutes tempo with 30 seconds jog recovery
5 x 1 minutes threshold with 20 seconds jog recovery
Cool down with 10 minutes nice starting easy to recover and steady to finish.
No abrupt changes of pace; focus first on raising cadence then increase the speed.

Scroll to top