This is like doing 4 programs in 1.
Treat each block of efforts as a mini time trial in itself.
For each block, aim at covering as much ground as possible and be as consistant as possible over all of the 5 sets.
Especially in the first 2 blocks, try to focus on rhythm and putting yourself into a 5 or 10km race situation.
The last 2 blocks are purely for speed endurance. These are very hard so don’t waste all your petrol (gasoline) tickets on the first 2 blocks.
Be sure to remain efficient while running at maximal pace over those last 5 sets.
This program will take you to the well.
Beginners - walk every second effort and possibly even pause the big blocks of recovery if you feel you need the extra recovery time.
This program is really good for teaching the body to run above race pace effort for a longer period of time.
Starring Ange Malone & Shell Tims