10 x 2 minutes with 1 minute recovery

This speedwork session is 10 sets of two-minute intervals, with 1 minute of recovery between each set. Each interval will be marked by a whistle.

You should aim to run the efforts at your “interval” pace, which is roughly your 5K pace - you can calculate an accurate value at the Jack Daniels' VDOT running calculator. For the recoveries, you can stand, walk or jog - up to you!

The session is aimed at improving your aerobic efficiency.