Notes
800m: 2:56.4 (5:50)
600m: 2:08.4 (5:41)
400m: 1:26.4 (5:38)
300m: 1:01.1 (5:24)
400m: 1:21.3 (5:20)
300m: 1:00.1 (5:13)
400m: 1:24.7 (5:26)
300m: 0:57.1 (4:57)
"800, 600, 400, 300, 400, 300, 400, 300 meters with “adequate” recovery. In a perfect world these will be about 5 seconds per lap slower than mile shape with the last 3,4,3 being picked up if possible!"