10 min Warm-Up
Then:
Stretch
Then:
1 mile Warm-Up Run @ Moderate Pace
Then:
1x500m Run @1 mile Pace +
3 min rest +
200m Sprint +
3 min
400m Run @1 mile Pace +
3:00 min rest +
150m Sprint +
3 min rest +
300m Run @1 mile Pace +
3 min rest +
100m Sprint
Then:
1 mile Cool Down
Then:
Stretch

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