Notes
1600mtr warm up @ 11kph followed by 4x400mtrs @ 15.5kph, 4x800mtr @ 15.3kph, 1x700mtr @15.4kph, 1x500mtr @ 15.5kph, 1x300mtr @ 15.6kph all with half distance recoveries folowed by 3x200mtr with each rep increasing in speed to finish at 18kph with same distance recoveries. Short cool down jog and mobility stretch to finish.