Running at a set pace is not necessary for this; instead, you must balance between easy and hard efforts, according to level two certified RRCA running coach Erica Coviello. Additionally, it will help you improve your turnover for better running mechanics, get acclimated to jogging on a track, and change your pace.
Payoff in terms of performance: If this is your first workout, you might observe gains in your aerobic system by performing it once a week. Experienced runners can also anticipate gains in their cadence by incorporating this into their practice on occasion.
