Or as determined by your recovery metrics
Source: your nutrition coach will set your daily targets.
After a thorough warm-up, run two minutes at roughly your 5K pace, two-minute easy, 3 minutes at roughly your 10K pace, two-minute easy, 4 minutes at half-marathon race pace, two-minute easy, 4 minutes half-marathon race pace, two-minute easy, 3 minutes at your 10K pace, two-minute easy, 2 minutes at your 5K pace or faster, then finish off the workout with a 10-minute steady jog cool down.
The main purpose of this fartlek session is to mimic the increases in effort and speed occurring during a race—especially during 5K and 10K races events.
It will take you a total of 30 minutes to complete the whole workout, warm-up and cool-down included.
Meditate for 10 minutes.