This is a distance based session, consisting of four 400m efforts, one 1-mile effort, then four 400m efforts to finish.
The session in full:
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 1-mile effort (four laps of the track)
- 1 minute 30 seconds standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery
- 400m effort (one lap of the track)
- 1 minute standing recovery