Place a cone at 100m (130 walking paces) or go to a track and complete:
400m light jog
5 to 10 min warm up/stretch
3x800m runs (to cone and back 4x) with 3 min rest between each set
rest 5 min but stay warm
3x400m runs (to cone and back 2x) with 3 min rest between each set
walk 400m then stretch for 15-20 min
- this is all you’re doing today so make it worth it
- when you feel like you’re slowing down, that’s when you should push yourself… that is where results come from
- try to stay maintain the same time for all runs
