WORKOUT OF THE WEEK: 5K INTERVAL CHALLENGE
Goal: Build running endurance, speed and the ability to maintain a consistent pace as fatigue builds.
The workout: 5K Interval Challenge
Warm-up: 5–10 minutes of easy jogging.
Main session — 5 rounds:
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400m Run — Fast, controlled effort
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200m Recovery Jog
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400m Run — At target 5K pace
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60 seconds Rest
Cool-down: 5 minutes of easy jogging or walking.
The challenge: Aim to keep your 400m splits consistent across all five rounds. Avoid going out too fast and focus on finishing your final round as strongly as your first.
Focus: Pace control, running efficiency and building the endurance needed to hold your speed on tired legs.
