A) 800m warm up jog as follows:
400 jog,
Next 400m as follows: Shuffle x 50m each side (100m total), Karaoke x 50m each side (100m total), high skip x 50m, backpedal x 50m, 100m stride sprints.
B) 5 x 700m, 300m;
Rest 1:30 between each run. Each run should be at Moderate-fast pace.
C) 400m recovery walk/jog
The focus of this workout is to maintain pacing through part B. Stick to your pacing. Don’t blow it out in the beginning then drag in the end. Build long-term pacing. Do this on a day w/ less leg volume.