Warmup
2 Laps Easy
2 Laps Progressive building pace each 200 metres to Tempo Effort
2 Laps of Drills and Strides each 200 Metres (A, B, C Drills with a stride that follows)
Mainset:
400 Metres (Progressive and Strong) RPE8+
400 Metres Recovery RPE2
Repeat 8 – 12 Times
Cool Down