Warm up: 800m easy jog. Drills: (1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas.). Strides: 2x laps of track. Jog corners and accelerate on straights building from up 60% effort on first stride to 90% effort on final stride. Main set: 8x400m (400m RI). Cool down: 800m easy jog. Use this pace calculator to determine how fast you should be performing each interval.

RI = Rest Interval