This one-hour workout is one of my favourites to assess heart rate and how it responds to running a paced effort after a burst of speed with no recovery.
An important fitness indicator is if we can control our heart rate by bringing it down to a lower zone after a high-intensity session while still maintain a higher performance.
Warm-up 10–15 min easy
Main Set 4×200 meters fast, followed by a float into 1000 meters at a controlled, 10K goal race pace
No rest after 200m, recover with a 400m jog/walk after the 1000s
The goal is to really unload on a 200m initially and then “settle in” or float into a strong 1K effort.
Cool-down As needed