The last 8 weeks have been about developing an innate sense of effort and pace. Training your body to handle build up of lactic acid and then recovering from that. For the next two weeks we will introduce a little more pace/speed to the workouts. Increasing your speed conditions your body to handle a harder effort. Reduce the volume and time but increase the efforts.
Warm up is ten to fifteen minutes of slow running. The workout will be one minute of hard effort. Start with an acceleration and in 10-15 seconds you should be at goal pace. Your effort should be at 90% of your ability. Recovery is 2 minutes. Your goal should be 8 repeats for novice and 10 for more advanced. This workout should leave you tired but feeling like you could manage one or two repeats more. As in any speed effort, if you are unable to complete the workout, you are running too hard. Good Luck!