Run the 1km and 800m at 3km pace, then aim to get faster on the 600m and 400m efforts. SESSION 5: 8 x 400m (or 75-90 seconds) at 3km pace with a 90-120-second rest.

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It’s okay to take time off, swap that hard run for an easy run, or move things in your training schedule around.” You don’t improve your speed endurance in one workout.

6-Week Weekly Schedule: 3 total run/walk days (1 race rehearsal, 1 speed workout, 1 long run), 1 easy walk day, 3 rest or cross-train days Sample Workout: 6-8 x 400-meter repeats ...

The first 1km run will set the tone for the rest of the competition; going out too fast (or too slow) will have a big impact on both your finish time and how enjoyable you find the event. But your ...

Thankfully, there are multiple ways to make Windows 11 run faster. The catch, though, is that most of them involve manual labor.