A) 400m Warm up:
B) 6 x 400m run as follows:
– 100m @ Moderate Pace
– 100m @ Moderate/Fast Pace
– 100m @ Fast Pace
– 100m @ Very Fast Pace
Rest 3:00 between rounds.
Do this at a track. Increase speed every 100m. You will start at a moderate pace, then end at a sprint. Walking recovery to get ready for the next round.
C) 400m jog during the final rest