This speed workout is great for building speed endurance, remember to scale back if you are just beginning these types of workouts. This workout is specific for NON HILL speed work, don't worry, those will be coming shortly. Right now this is specific for getting fast!
Warm up 1 mile easy and do 5-10 minutes of drill work. Then complete:
8 X 400m sprints with 100m (1:30) walks between each one for recovery. Each 400m should be performed at 90% effort.
4 x 200m sprints with 100m walks between each sprint. Each 200m should be performed at 100% effort.
Cool down with 1 mile easy jog
Keep track of your times and pace. Can you maintain your fastest sprint for each interval?