The 8 minute blocks take a format similar to an interval session. 300m reps at race pace with strength and core exercises interspersed in what would normally be rest time. Race pace would vary for each person.
The most important coaching point in terms of pace and effort is that while the runs should be at ‘race pace’, these should feel like the recovery in terms of effort from the challenging nature of the exercises.
This workout is intense and should be performed once a week. This work will build strength-endurance and resilience over time!