6x1km Intervals with 400m Active Recovery Workout Structure: • Perform 6 intervals of 1 kilometer at a challenging pace, aiming for approximately 80-90% effort. • After each interval, take a 400-meter active recovery jog. Tips: 1. Pacing Precision: Maintain a consistent pace during each 1km interval. Strive for a challenging effort level that you can sustain. 2. Active Recovery: Use the 400m recovery jogs wisely. Keep them at a comfortable pace to aid recovery without compromising the overall intensity. 3. Hydration Check: Stay hydrated throughout the workout. Consider having water available during your recovery jogs. 4. Focus on Form: As fatigue accumulates, pay attention to your running form. Good posture and efficient arm movement contribute to overall performance. 5. Progress Gradually: As you repeat this workout, consider adjusting the pace or increasing the number of intervals based on your fitness progress. Benchmark: • Benchmarks for this workout can vary, but a goal for intermediate runners might be completing all 6 intervals at a consistent pace with controlled active recovery. Advanced runners may aim to progressively increase the pace or volume over time.