Run: Interval Previous Next

Notes

1600mtr warm up @ 11.1kph followed by 12 x 400mtrs @ 16.1kph (10mph) with 200mtr recoveries @ 10.5kph (6.53mph) and 4 x 200mtr @ 17kph (10.56mph) with 200mtr recoveries @ 10.5mph. warm down - 1000mtr @ 11.5kph