Speedwork Sessions #28 The Ash

Want to leave a pile of ashes at your competitor’s feet? Then the Ash workout is for you.

Named aptly after Ash, a fellow runner who inspired this workout.

This session is short and sharp.

With shorter intervals, but an increased intensity. This one is suitable for 5-10 distances.

The Warm Up

  • 10 minutes easy
  • 3 x 100m strides with 100m recovery

The Workout

  • 3 mins 5km Pace / 60 seconds recovery
    • Repeat x 2
  • 2:30 mins 3km Pace / 90 seconds recovery
    • Repeat x 2
  • 2 mins Mile Pace / 2 mins recovery
    • Repeat x 2

The Cooldown

  • 10 minutes easy