Notes
Run 4 x 400 meter repeats @ current mile pace (1:21). Recover between each repeat with 2 minutes of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace (0:39). Recover between each repeat with 1 minute of passive recovery. Then run 4 x 100 meter repeats @ sprint pace. Recover between each repeat with 30 seconds of passive recovery.
Training Plan Entry
Interval
•Day 9 – Run 4 x 400 meter repeats @ current pace (1:20). Recover between each repeat with 1 minute of passive recovery. Then run 4 x 200 meter repeats @ 800 meter pace (0:39). Recover between each repeat with 30 seconds of passive recovery. Then run 4 x 100 meter repeats @ sprint pace. Recover between each repeat with 15 seconds of passive recovery.