This workout is great for those new to speed work in that when done properly everyone would finish at the same time. The idea is to practice saving a little something for the finish in races.
This is also a good workout if you are recovering from an injury in that, with prudence, you can concentrate solely on form & fluidity and ease back on the effort a wee bit.
The workout is 4 x 3 minutes out and 3 minutes back with a 3 minute recovery. The course features a gentle downhill going out and obviously is slightly uphill coming back. The goal is to get back to the exact starting point without looking at your watch after heading back. This workout is one where when done properly everyone finishes at the same place at the same time. A secondary goal is to go slightly further on each repeat.