Warm up:

• 10 min easy movement (Airdyne, Row, jog, etc)
• Stretching 
• Sprint run outs X 5 (start at an easy jog then slowly speed up to a sprint in about 100m)

Workout:

For Time:

• 800m Time Trial

* Go hard, you need to know what 100% feels like for this distance 

Rest 10mins

Workout:

• 400m Repeats

Rest 3mins

X4

* Run each at your 80-85% for the day. These need to be tough.

Cool down:

• 10 minutes of easy cardio of your choice (Run, Row, Bike)