Cut Down in Half

This session is all about working with other runners through the long reps before sharpening up with faster, shorter efforts. The session starts with 1600m reps at 10km race pace. Then it cuts the distance down step by step until you’re going all out at 5km race for some 800m and 400m reps.

This session tests your endurance at 10km pace. It works your aerobic system. The shorter 800m and 400m efforts push you closer to your 5km intensity, improving your ability to change gears late in a run or race.

Session Details

Pacing: The 1600m efforts should be run at your 10km race pace. The 800m and 400m efforts should be at your 5km race pace.

Recovery: 400m light jog light jog after every 1600m rep. 200m light jog light jog after each 800m and 400m.

Group 1
2 × 1600m
1 × 800m
1 × 400m

Group 2
2 × 1600m
2 × 800m
1 × 400m

Group 3
2 × 1600m
2 × 800m
2 × 400m

Group 4
3 × 1600m
2 × 800m
1 × 400m