Tempo 400’s with a couple of hills

Use the pace that you feel comfortable at for your easy pace – I just gave mine to use as an example below!

Warm-up:

.5 mile easy, .5 mile increasing pace by .1 every .1 mile

Main set:

.25 mile easy (i.e. 6.5)
.25 mile at 1 mph faster (i.e. 7.5)
.25 mile easy
.25 mile at 1.1 mph faster (7.6)
.25 mile easy
.25 mile at 1.2 mph faster (7.7)
.25 mile easy
.25 mile at 1.3 mph faster (7.8)
.25 mile easy
.25 mile stay at easy pace, incline at 5%
.25 mile easy
.25 mile stay at easy pace, incline at 6%
.25 mile easy

Total: 4.25 miles

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