A) P&G 400m Warm up:
B) 6 x 100, 400.
Run each round as follows:
– 100m @ Very Hard Pace, 0 rest
– 400m @ Hard Pace, 3:00 walking rest
Focus on hitting your 400m pace each time. Learn to flush lactic acid while maintaining a pace that is not comfortable.
C) 400m jog @ Easy recovery pace.