10 Minutes Warmup.
Ideally Include A, B, and C Drills Plus a few Strides.
Can be extended for a total of 20 minutes, whatever makes you feel ready
Straights and Curves Tempo.
3200 Metres Broken Up as
100 Metres Surge on the Straights (RPE8), 100 Metres Tempo on the Curves (RPE7)
400 Metres Rest RPE2
Repeat 2 – 3 Times
10-20 Warm Down