Workout No. 1
Warm-up: eight minutes easy followed by 4×20 seconds at 5K pace or slightly faster.
Main set: 12×1 minute, alternating at a 4 percent grade, a 4.5 percent grade and a 5 percent grade.
The interval at 4 percent should be moderate, the effort at 4.5 percent should be moderately hard, and the interval at 5 percent should be hard. Try to run faster with each set of three.
Take one minute of rest in between each interval.
Cool-down: 10 minutes easy.
—Mike Ricci, head coach, University of Colorado at Boulder Triathlon Team