Endurance

Running Workout:
Complete 1 Mile (1600m) tester

Rest as needed

Then:
A) 3x (200m at moderate pace, no rest, 200m at mile PR pace).
Rest 4 min
B) 3x (200m at moderate pace, no rest, 100m at 400m PR pace, 100m walk)
Rest 4 min
C) 1x (400m at max effort) with 400m walking rest

Workout details:
A) This workout starts with 1200m of continuous running. The 1200m is broken up by alternating 200m at moderate pace into 200m at a fast pace with no rest between reps.

B) This is also 1200m. This 1200m alternates between running 200m at moderate pace into 100m at a sprint pace, into 100m walking rest. No additional rest between reps.

C) This is 400m at max effort.

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