My latest "Workout of the Week" for Podium Runner is similar to this one, but I think it's the tougher tougher of the two for most people even though it includes less hard (and easy) running overall, because the greater number of reps and quicker relative paces make it easy to blow up sometime during the 600 rep. This kind of workout is almost pointless unless you know your track capabilities to within at most about five seconds a mile. If you undershoot, the workout will be hard but not memorable in that way, while if you credit yourself with fitness you lack, you'll discover this without having to think too hard. It's been a while since I rattled anything like this off myself, but I just had two of my advisees bang it out, and one of those efforts was followed in short order by an 8:54 3,000-meter solo time trial that seemed to validate the parameters of the session.
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