Warmup
2 Laps Easy
2 Laps Progressive building pace every 200 metres to Tempo Effort
2 Laps of Drills and Strides every 200 Metres (A, B, C Drills with a stride that follows)
Mainset:
400 Metres RPE8
200 Metres Recovery RPE2
Repeat 10 – 16 Times
Cool Down