This track or park interval session comes from Massey coach, Stuart Sahan.
It is an Anaerobic interval / aerobic recovery session, aimed at improving your VO2 max.
Warm-Up
5-10 minutes easy jogging
Dynamic stretches (e.g., high knees, leg swings, hip swings, quad pulls, open, close gate, shoo the chickens).
2 x 100m strides at 70-80% effort
Main Session
4 x 800m @ target 5K pace
Recovery: 400m easy jog between each interval. Make sure you are well recovered to put in consistent levels of intensity in each interval, so walk if you need to.
2 x 400m @ faster than target 5K pace
Recovery: 200m walk or slow jog between each interval. Make sure you are well recovered to put in consistent levels of intensity in each interval, so walk if you need to.
Cool Down
5- 10 minutes easy jogging
Static stretches focusing on quads, hamstrings, calves, adductors and hips, holding for around 15-30 seconds.
NB
Use an RPE scale to guide effort:
5K pace = RPE 7-8 (hard, but sustainable over 800m)
Faster-than-5K pace = RPE 8-9 (harder burst of speed over 400m)
Adjust paces to match your fitness or any recent race performance. For example, if your 5K pace is 8:00/mile, aim for ~4:00 for 800m intervals and ~1:50 for 400m repeats. Add extra intervals as required to progress or remove to regress.
Coaching technical point
Focus on running with tall posture and high hips.