There are many different types of run workouts that you can do each week. You have hill workouts, build runs, and long runs, but you also have to get those legs moving faster. No matter if you are training for a sprint triathlon or an Ironman, it is important to get in those hard runs where you are going faster than your goal race pace. These types of workouts can come in many different forms, but here is one of my favorites!
Warm up at least 10-15 minutes with some 30 second pick ups
6 x 1K fast with 90 seconds rest
Cool down at least 10 minutes