Warm up: 800m easy jog. Drills: 1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas. Strides: 4x 60m building from up 60% effort on first stride to 90% effort on final stride. Main set: 3x 200m at ‘repetition’ pace with 200m with 200m RI+ 3x1600m at ‘threshold’ pace with 1min recovery + 3x 200m at ‘repetition’ pace with 200m RI. Cool down: 800m easy jog. Use this pace calculator to determine how fast you should be performing each interval i.e. ‘repetition’ and ‘threshold’ pace.

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