1 mile Run, gradually increasing pace. This should be at an effort that leaves you breathing hard and not talking when you get back.
4x200m with 45-60 seconds rest.
On a Running clock, Run 400 meters (scaled= 300 meters) every 4 minutes for 5 rounds. (start @ 0, 4, 8, 12, 16)
***Only run the 300’s if you truly feel you can’t make 400m with an appropriate rest cycle. Feel free to discuss this with a Coach.