1600m at mod pace w/4min rest
200m sprint w/2 min rest
1200m at moderate/fast pace w/3 min rest
4x100m sprints w/1min rest
800m at mod pace
Total = 4200m
Workout Details: Run 1600m, rest 4 min, sprint 200m, rest 2 min, run 1200m, rest 3 min, sprint 100m at max effort, rest 1 min, sprint 100m at max effort, rest 1 min, sprint 100m at max effort, rest 1 min, run 800m.
Workout Pacing: The opening 1600m should be sustainable. The 1200 should be slightly faster pace than the 1600. Your closing 800m should be at same pace as your opening 1600m interval.
Workout Focus: The 4x100m sprints are programmed to be sprints. Your accumulated time for these should be less than your current 400m PR time. Attack this set from the beginning and don’t let up on the gas pedal.