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Try Joshua Cheptegei’s 5K Descent Workout 👇🏼 Warm-Up (15–20 min) 10–15 min easy jog Dynamic stretches (leg swings, high knees, butt kicks) 4 × 100m strides at 80% effort, full recovery Main Set (Descent Intervals) 3 × 1200m Start each 1200m at a moderate pace (~85% of 5K pace) Split each 1200m into 400m segments, decreasing time each 400m Rest: 2–3 min easy jog between 1200m repeats 4 × 400m Each 400m should descend in pace, finishing the last one near full 5K effort Rest: 90 sec jog Finisher
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