As a running coach I am a big fan of the shorter reps. When I first started my own training plans my focus was always on 5k pace. Sessions like 5 x 1km or 6 x 4 Mins.

The problem was, because I was always running around my current 5k speed, I found it difficult to get quicker. Then I realised how beneficial the shorter reps can be.

It’s good to have some variety as well, hence why a session like 400s and 200s can be very productive.

If you are doing 10 reps of each then the chances are you are a strong runner, sub 20 5K at the very least, as this has a high training load of 310. For an interval session with short reps that is on the high side.

A total of 6km running significantly quicker than your 5k pace is really going to help your speed. If you don’t have access to a running track then you can still do these sessions in a nearby park or field.

It’s important not to push too hard in those early reps and understanding your targets for each distance can be important. That gives you something to work towards and motivation to keep pushing hard.

In any speed work session it’s important to stay relaxed and run with good form. Keep a nice tall posture with high hips will ensure you work all the key muscles groups in the legs.

It’s a great opportunity to improve your cadence and focusing on a light ground contact can really help with that speed. Be sure to stick to the allocated recoveries as that will ensure you get the most out of the session.

Try and come into this workout fresh. You wouldn’t want to do this the day after a long run for instance and the legs might be tired and the risk of injury will be greater. For the same reason keeping your training light the following day is wise.

Enjoy!