Notes
15 minute jog,
Specific Endurance Intervals (wear trainers or flats)
1 mile of 100M on/100M off @ 1500M pace
1 mile of 200M on/100M off @ 3k pace
1 mile of 100M on/100M off @ 800/1500M pace
100M/30-45 second recovery rep – 400M/3 minute recovery sets
15-20 minute cool down