For those of you looking to add variety to your training with a new run workout , try this one:
Warm-up for 15-20 minutes at Zone 1-2 intensity (or pace). After the warm-up run 5 minutes at a faster pace (roughly 5k pace) followed by 5 minutes Zone 1 pace (easy). Go right into 4 minutes at a slightly faster pace followed by 4 minutes Zone 1, run 3 minutes at a faster pace followed by 3 minutes Zone 1, run 2 minutes at a faster pace followed by 2 minutes Zone 1, run 1 minute at a faster pace followed by an easy cool down at Zone 1 pace.
The goal is to make each speed bump run slightly faster than the previous bump in speed. The workout begins with 5k pace; but, you can begin at 10k, half-marathon, marathon pace or a pace faster than 5k depending on your goals.