Let me present you the running workout we have done today.
It consists on 4 repetitions of 1500m long, but...
We did not run them at the same pace always.
Actually we split every repetition in two, one of 1000m long run at 4'20"/km and the another of 500m run at 3'20"/km and below, altogether, completing 1500m, catch it?
So, the first part of the repetition the one of 1000m long is focused on developing Aerobical Endurance while the second, 500m is focused on Speed Endurance.
After ending each 1500m repetition there is a 2' recovery jog, so an active recovery.
The times obtained on the 500m "legs" have been:
1st: 1'44" (3'28"/km) 2nd: 1'39" (3'18"/km) 3rd: 1'37" (3'14"/km) 4th: 1'36" (3'12"/km)
While the 1000m legs have been done between 4'15"/km and 4'25"/km.
We are starting to increase the training load!!!!
Keep on running!