If you could only do one interval workout?

I agree with 400's. Just do four and hammer them hard. That's how to get the most bang for your buck.

6 x 800m w/2:00 RJ @3k race pace

El Chapulin wrote:

6 x 800m w/2:00 RJ @3k race pace

As for why, if it's only left to ONE interval workout, you want a nice mix of speed and threshold. 400m's are too short for threshold and 1600m's are too long for speed.

12x 400

Magic mountain baby Magic mountain.

10x1000 w. 1 min rest at 10k pace.

Mile repeats seem to help me the most on everything from a 5k to a HM.

For a 5k/10k workout: 5 x 1mi with 3min rec at 10k pace.

For a HM workout: 6-7 x 1mi at HM pace with 1min rec.

Fartlek. Classic Holmér fartlek. Hits everything.

https://en.wikipedia.org/wiki/Fartlek

1500/1600m 3-5 sets of 3x500 at either date pace or goal pace, 2 min. recovery. After 3rd rep. immediately w/o recov. sprint 100m. Walk/jog 400m between sets.

3000/3200m 20x400 date pace, 2 mjn. recov.

5000m 4-5 sets of lactate stackers. 200/400/800. The 200 is very fast but not an all out sprint. The 400 is 10 seconds slower than the 200 and the 800 is 10 sec. slower than the 400. If for example the 200 was run in 30 sec. the 400 would run in 1:10, then the 800 is run in 2:40/1:20 per 400m. 1-1 recov. between sets.

For 10,000 same as above but add a 1600 after the 800 following the +10 sec. per 400 rule. 5-6 min. recov.

Or find a 400m hill 5-7% grade and run 12-16 repeats as fast as you can keeping all rep. times within 3-5 sec. Recovery 30 sec. at top and bottom. This a good w/o for any distance.

12 x 300m with 1 minute rest. 400m repeats 3 times per week would be overkill. Same with 6 x 1000m.

4x440, 440 Jog

6-8 x 800 the hard way

200 hard

100 in 30 seconds

300 hard

100 in 30

100 hard

800 Total

3 minute rest between reps

No matter the distance of the interval, the recovery time will dictate the level of lactate. e.g. Do 16 times 100 at mile pace with a 15-30 sec recovery will yield similar results to 4-400. with 1 min recovery or 1 mile at mile time minus 20 sec.. My preference is shorter as I prefer working on my turnover. IMHO

best interval workout wrote:

What would it be and why?

I'd have to go with 400m intervals as just such a great combo of speed and endurance.

In order to get fit for what distance?

12 x 400 Hill Repeats

Why is everyone picking one dimensional workouts? If I had to pick just one workout I'd pick one with a bunch of different paces and distances. Maybe something like 2x1600, 4x800, 4x400? Great workout for everything from 1500-10k.

my favorite workout:

set 1: 1000/800/700/500

set 2: 400/400/300/300/200/200/100/100

5k in total, 1:30 rest in between intervals and 3-4 minutes in between set. Goal is to increase velocity on every interval from 10k through 200/400 pace.

2000, 1600, 2x800, 3x400, 2x200, with the 2k at a solid tempo pace and speeding up with each, with the 200s all out. It's a great workout because it works pretty much everything.

200's on the minute. 2 sets of 8.