Fartlek 20 min- 1 min on/1 min off

15 min easy warm-up

Fartlek 20 min- 1 min on/1 min off

15 min easy cool-down.

*Ex: After 15-min warm-up, perform 20-minutes including 1-min at a tempo effort- around 15-20sec/mi slower than current 5K pace, controlled effort followed by 1-minute at an easy pace and repeat for 20 minutes. Finish with 15-minute easy cool-down