This next speedwork session I am going to present you is hard. It will test your endurance, but it will make you a stronger and faster runner.
Sprints should be at 80%, while the jog backs should be at 40%.
Go slower than you think on those jog backs.
It’s all about recovery and stamina.
I’ve included 5km & 10km pace guides to give you an idea at how hard you should be going during the float.