4 x 200m Run
– 1st 50m: Slow Jog
– 2nd 50m: Moderate Run
– 3rd 50m: Fast Run
– 4th 50m: Sprint
**On a running clock, complete runs @ 0,2,4 and 6mins.
Then
3 Rounds
– 800m Slow Jog
– 400m Moderate Run
**Rest 1 Minute Between Rounds
4 x 200m Run
– 1st 50m: Slow Jog
– 2nd 50m: Moderate Run
– 3rd 50m: Fast Run
– 4th 50m: Sprint
**On a running clock, complete runs @ 0,2,4 and 6mins.
Then
3 Rounds
– 800m Slow Jog
– 400m Moderate Run
**Rest 1 Minute Between Rounds