Warm Up
1600, stride the straightaways on the last 800
High knees
Butt kickers
Hurdles
Backpedal
Lunges
Kangaroo hops
Main Set
During the main set, allow the heart rate to slowly creep up with your pace, so that your heart rate is in the bottow of zone 4 by the last 400.
1x1600
2x1200
2x800
2x400
Cool Down
800 easy cool down
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