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:
Metre Straits and Curves Tempo
100 Fast on the Straight Part of the Track (RPE8), 100. Float on the curves (Marathon Pace effort (RPE7). Repeat for 3200 Metres
400 – 800 Metres Recovery RPE2
Repeat 2 – 3 Times