Training for a race or trying to improve your mile time? I used this workout Monday, it's been a staple of mine to help lower my 1.5 mile time and prepare for everything from a 5k to a half marathon:
1 mile jog
This should start off at a comfortable pace, increasing to the faster end of your normal pace, then...
5 rounds of 200 meter sprints
Sprint as hard as you can for 200 meters, walk back to starting point. Run each one like it's the only one you have to be as fast as possible, don't hold back! Finish with...
1 mile run
This should be at your comfortable, steady pace. Not too difficult to be unable to maintain for the whole mile, but it shouldn't be leisurely, either.
Do not forget to stretch out after! My calves get super beat up with sprints, give 'em some love if you want to walk correctly the rest of the week :)
I normally hate running in shorts, but I LOVE the speed short from Lululemon. They are so comfy!
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