Rest 1 min
Rest 3 min in between each round
The goal is to push the pace the first ½ round, teach your body to recover relatively quickly and then maintain a good pace on the second ½ round. Use the first round to set a baseline and try to meet or beat that time for the next two consecutive rounds. Remember, maintain a pace that is uncomfortable, but doable.
5k run time trial.
Either set a baseline if you don’t have one, or try to beat your best time.