Speed intervals are critical for boosting both your top-end speed and endurance. This workout alternates short bursts of fast running with recovery periods, increasing your VO2 max and improving your ability to sustain faster paces for longer periods. Workout Breakdown: • Warm-up: 10-minute easy jog to loosen your muscles • Main Set: • 8 x 400 meters at 5K race pace • 1-minute recovery jog or walking between each interval • Focus on maintaining consistent speed for all 8 intervals • Cool-down: 5-10 minutes of easy jogging followed by a good stretch This workout will make you faster over short to mid-distances. Log your interval performance and track progress over time with Ripletic, where you can follow structured plans to improve speed and endurance.