4x1K w 2 minutes, 4x200m w 30 seconds, 4x200m w 1:30 1K's at 3,000m pace, 200m's all at 800m pace or under, set rest of 5 minutes Follow Us! Facebook: https://www.facebook.com/CanadianRunningMagazine/ Twitter: https://twitter.com/CanadianRunning?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5Eauthor Instagram: https://www.instagram.com/canadianrunning/?hl=en
Source: Canadian Running Magazine