When I first saw this workout I didn’t think it was going to be too bad. I was wrong. It turned out to be a lot harder than I thought. It seems easy to look at but less easy to execute. Credit to Lindsay Webster and Matt Farq for the idea.
Warm up for 15 minutes and complete mobility.
Run for 1km at each pace per km: 6:00, 5:30, 5:00, 4:30, 4:00, 4:30, 5:00, 5:30, 6:00.
Advanced runners can start faster and drop the speed lower. Less advanced runners can do the opposite. Advanced runners can also repeat the sequence dropping as low as they can until “their legs can’t run anymore.” Less advanced runners can do the sequence once.
Cool down and stretch.