Every week, I will schedule speed work in my training. This time, I challenge myself to do a 12 x 400m Interval Training sprint at the running track with 200m rest in between. I aim to achieve 1:35/lap. Speed and interval training are good at improving my timings, but they can be very damaging to my feet. That is why before every attempt, I will do a very long warm-up prior to the run, and then intense foam rolling after the run to ensure proper recovery to prevent injuries.