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Warm up:
- 10:00 easy movement (Bike, Row, jog, etc)
- Stretching
- Sprint run outs X 5 (start at an easy jog then slowly speed up to a sprint in about 100 Meters)
Run:
800 Meter Time Trial
*Go Hard!
Rest 10:00
Run:
100 Meters x 6 @ 80% of your fast pace
Rest 1:1
Rest 5:00
Run:
800 Meters x2 @ 60% Effort
Rest 1:1
Cool Down: Easy jog 10-15:00