1 of 20

Run

800m at moderate pace, 45sec rest,

200m at fast pace, 2min rest,

600m at moderate pace, 45sec rest,

200m at fast pace, 2min rest,

400m at moderate pace, 45sec rest,

200m at fast pace,

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-Rest: 5min-

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Then choose one of the following:

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1000m Run

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1 Mile Run

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1.5 Mile Run

2 of 20

Run

200m at moderate pace, 100m easy jog,

400m at moderate pace, 200m easy jog,

600m at moderate pace, 300m easy jog,

600m at moderate pace, 300m easy jog,

400m at moderate pace, 200m easy jog,

200m at moderate pace, 100m easy jog.

3 of 20

Run

1000m at Moderate Pace, 3 Min Rest

2000m at Easy Pace, 2 Min Rest

1000m at Moderate Pace, 3 Min Rest

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4 Sets:

100m Sprint

100m Walk

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4 of 20

Run

2 Sets

1000m at Mod Pace, 2 Min Rest

400m at Fast Pace, 3 Min Rest

600m at Fast Pace

*Rest 4 Min between sets.

5 of 20

Run

4 Sets

1200m at Easy Pace

-Rest 2 Min-

4 Sets

150m Sprint

*Rest 30 Sec between sets.

6 of 20

Run

4x 400m Easy

​

-Rest 3 Min-

​

300m at Fast Pace, 100m Walk

400m at Mod/Fast Pace, 90 Sec Rest

500m at Mod/Fast Pace, 2 Min Rest

600m at Easy Pace, 2 Min Rest

500m at Mod/Fast Pace, 2 Min Rest

400m at Mod/Fast Pace, 90 Sec Rest

300m at Fast Pace, 100m Walk

​

7 of 20

Run

2000m at Easy Pace

-Rest 3 Min-

200m at Mod Pace, 100m Walk

400m at Fast Pace, 100m Walk

300m at Faster Pace, 100m Walk

-Rest 3 Min-

2x 80m Sprint w/Full Recovery

2x 100m Sprint w/Full Recovery

200m Sprint

​

8 of 20

Run

2 Sets

500m at Mod Pace

400m at Fast Pace

300m at Faster Pace

200m at Fastest Pace

*Rest 2 Min between each run.

9 of 20

Run

400m at Easy Pace, No Rest

200m at Fast Pace, 30 Sec Rest

200m at Fast Pace, 1 Min Rest

600m at Easy Pace, No Rest

200m at Fast Pace, 30 Sec Rest

200m at Fast Pace, 1 Min Rest

800m at Easy Pace, No Rest

200m at Fast Pace, 30 Sec Rest

200m at Fast Pace, 1 Min Rest

1000m at Easy Pace

10 of 20

Run

6 Sets

200m at Easy Pace, 90 Sec Walk

300m at Fast Pace, 90 Sec Walk

200m at Faster Pace

*Walk 90 Sec between sets.

​

11 of 20

Run

6 Sets

200m at Fast Pace

100m at Easy Pace

*No rest between reps or sets.

​

-Rest 4 Min-

​

300m at Easy Pace, No Rest,

300m at Mod Pace, 2 Min Rest,

200m at Mod Pace, No Rest,

200m at Fast Pace, 1 Min Rest,

100m at Fast Pace, No Rest,

100m Sprint.

​

12 of 20

Run

1200m at Mod Pace

4 Min Rest

200m Sprint

2 Min Rest

1000m at Mod/Fast Pace

3 Min Rest

5x 100m Sprint, 30 Sec Walk)

800m at Mod Pace

13 of 20

Run

2x 200m at Fast Pace

400m at Mod Pace

2x 300m at Mod/Fast Pace

400m at Mod Pace

2x 200m at Fast Pace

*Rest 60 Sec between all runs.

14 of 20

Run

2 Sets

600m at Easy Pace

30 Sec Rest

600m at Easy Pace

30 Sec Rest

600m at Easy Pace

30 Sec Rest

*Rest 3 Min

​

Then:

​

400m at Max Effort

​

15 of 20

Run

8 Sets

200m Easy Jog

300m at Fast Pace

100m Walk

*No rest between runs.

​

16 of 20

Run

1-Mile at Easy Pace

-Rest 2 Min-

1-Mile at Max Effort

-Rest 2 Min

1-Mile at Easy Pace.

17 of 20

Run

2x (4 Min at Easy Pace, 60 Sec Rest)

4x (2 Min at Easy/Moderate Pace, 60 Sec Rest)

6x (1 Min at Moderate Pace, 60 Sec Rest)

​

-Rest 3 Min-

​

5 Sets

200m Sprint

100m Easy Jog

100m Sprint

*Rest 4 Min between sets.

18 of 20

Run

5 Min at Easy Pace

-Rest 1 Min-

5 Min at Easy pace

-Rest 1 Min-

​

6 Sets

2 Min at Easy Pace

30 Sec at Fast Pace

*No rest between runs.

​

19 of 20

Run

3x (300m at Fast Pace, 100m Walk)

-Rest 2 Min-

3x (300m at Fast Pace, 100m Walk)

-Rest 2 Min-

3x (300m at Fast Pace, 100m Walk)

​

20 of 20

Run

1.5 Miles at Easy Pace

​

-Rest 2 Min-

​

4 Sets

100m Sprint

200m Walk