Descending Tempo Fartlek
Begin this session with a 6:00 minute run at roughly your half-marathon pace (if you don’t know what your pace would be just aim to be slower than usual)
The recovery is half of the time of the piece (in this case 3:00 minutes)
Run for 5:00 minutes slightly quicker than the 6:00 (with the rest now being 2:30)
Run for 4:00 piece a touch quicker (2:00 rest), 3:00 run (with 1:30 recovery), 2:00 run (1:00 recovery)
Finish with a 1:00 run. The final two pieces of this fartlek should be working into the current 5K fitness range.
31 minutes.
From UK Active