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 Starting at 3KM Pace
400 Metres Recovery RPE 2
Repeat 6 – 10 Times
Then
200 Metres Strongest (RP9)
200 Meres Recovery RPE2
Repeat 6 Times
Cool Down