Warmup:
800 Metres Easy Jogging
800 Metres Building Each 200 until Tempo Effort
800 Metres of A, B, C Drills with Strides on the 200 Metres
Mainset:
Straights and Curves Tempo Run
Straights on a track Strong Effort (5KM Race Pace)
Curves of a track “Float” Tempo Effort (1/2 Marathon Race Pace)
Repeat for 3200 Metres
Recoveries of 400-800 Metres (Athlete Choice)
Repeat 2 – 3 Times
10 Warm Down