Notes
Main part of workout: 12 x 400 with first 8 in succession with 1 min recovery walk on first 7 then 400 recovery jog after #8. Reps 9-12 with 1 min recovery walk on first three then straight into cooldow jog/stagger of approx 1.70 miles.
400m: 85/79/78/79/79/80/78/79sec
400m: 80/81/79/78sec
Reps 7,8,11and 12 not comfortable but what will need to be done if a 17 flat race is in the future. I am pretty sure these are the fastest 12 400's I have ripped off. Only need to do this workout about once every 4-5 weeks.