Happy weekend, my dears! Here is your Sunday Runday workout.
This workout is a good one to test your awareness of "running fast" versus "sprinting".
A sprint is an all out effort. It is powerful and fast and you can only sustain that speed for very short periods of time. Generally speaking, if you can maintain a pace for longer than :30, you are not sprinting.
A fast run should also be max effort, but at a pace that you can keep for the entire duration of the interval.
(Track your splits so you can be sure your intensity is staying as high as possible AND to celebrate your progress as you get faster over time.)