Here are some sample workouts for break...remember to warm-up and cool down
8-15x Long Hill sprint (80-120m) @ 80-85% effort with walk downhill recovery
100-200-300-400-500-400-300-200-100m @ 90-100% of 800m race pace with 60-90 seconds rest
4-5x 800m @ 85-100% of timed mile pace with 2-3 min recovery
3-5x 600m @ 85-90% of 800m race pace with 1-2 min recovery
4-5x 800m @ 85-100% of timed mile pace with 2-3 min recovery
1200m/1000m/800m @ 85-90% of timed mile pace with a recovery of equal time
60 to 75 min run surge for 60 seconds every 4th minute
