This is a 30-minute session, where we repeat the following pattern:
- 400m effort (a full lap of the track)
- 100m walk/jog recovery (a quarter of a lap the track)
- 300m effort (three-quarters of a lap the track)
- 100m walk/jog recovery (a quarter of a lap the track)
- 200m effort (half of a lap the track)
- 100m walk/jog recovery (a quarter of a lap of the track)
So, a complete set will total three laps of the track (1200m).
Complete as many sets as you can in the 30 minutes.