A) P&G 400m Warm up.
B) 4 Rounds as follows:
5:00 at Gear 1
5:00 at GEAR 3
This is a lactic threshold workout. You need to get comfortable getting to that point on your legs where you feel the the lactic acid building in your legs. This is also a lactic flushing workout. When you switch to Gear 1 for rest, focus on moving your legs and picture your muscles squeezing out the lactic acid.
C) Cool down with 800m jog (Gear 0)