10 min Warm-Up
Then:
Stretch
Then:
3 sets
500m Run @Moderate Pace +
1:30 min rest +
400m Run @Moderate Pace +
1:15 min rest +
300m Run @Moderate Pace +
1 min rest +
200m Run @Moderate Pace +
45 sec rest +
100m Run @Moderate Pace
4 min rest in between sets
Then:
Cool Down
Then:
Stretch

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