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Hi Anita
It means that you do 9 sets of 6 mins and during the 6 mins you vary the pace. So it will be 54 mins of constant running with alternating between 10km pace for 3 mins, 5km pace for 1 min and 2 mins at half marathon pace. It can be hard to keep an eye on the watch and change pace at the right time but the main thing is to vary the pace. So pretty hard, harder then easy off a bit but don’t jog. It should be a tough enough session but if anything be conservative for the first half of it so you don’t blow up! Train don’t strain!
You can use something like McMillian Running to work out your different paces if you like otherwise run by feel (I’d think 3 mins at 7/10, 1 min at 8/10 amd 2 mins at 6/10 effort) and repeat!
Pickups would be like 400m pace I reckon. It’s not all out sprinting and your should focus on good form i.e. shoulders back, controlled movement of legs and arms, quick leg and foot turnover, controlled breathing. It varies the run, improves running economy and cadence.
Something like that’s set out in the following video
Will
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