"Speed endurance workouts—ones that have you push at your race pace for long intervals—help you to muster that extra kick when you think you have no more to give," Holder says. To build up that stamina, you'll crank your speed for longer distances and have less time to rest than during regular speed workouts, but you'll work at 80 percent of your maximum intensity rather than 90 percent. You still won't be able to hold a conversation, but you also won't be panting.
Pick a workout below, and enjoy the runner's high!
1. Do three 800-meter intervals (2 laps) at 80 percent of max effort, walking for 90 seconds between sprints.
2. Do three 600-meter intervals (11/2 laps) at 80 percent of max effort, walking for 90 seconds between sets.
3. Do three 400-meter intervals (1 lap) at 80 percent of max effort, walking for 90 seconds between sets.
4. Do sixteen 200-meter intervals (1/2 lap) at 80 percent of max effort, walking for 30 to 60 seconds between sets.
Workout found on www.shape.com
Good luck, and Happy Sweating!