The Workout
- Warm up with 800 meters (2 laps) easy running.
- Run hard for 200 meters (½ lap), easy for 200 meters (½ lap).
- Run hard for 400 meters (1 lap), easy for 200 meters (½ lap).
- Run hard for 800 meters (2 laps), easy for 400 meters (1 lap).
- Run hard for 1200 meters (3 laps), easy for 400 meters (1 lap).
- Run hard for 800 meters (2 laps), easy for 400 meters (1 lap).
- Run hard for 400 meters (1 lap), easy for 200 meters (½ lap).
- Run hard for 200 meters (½ lap), easy for 200 meters (½ lap).
- Cool down with 400 meters (1 lap) easy running.