400m Easy jog, intoRunning warm up2 Rounds of:10m High knees10m Bum kicks 10m Straight leg bounds10m Carioca10m A-skipsinto:2 x 100m Strides**Gradually accelerate up to around 90% until halfway. Maintain the pace while staying smooth and relaxed, keeping your technique on point.
Main set: 15 x 400m RPE 7-8 (race pace)Run 200m easy between sets.The pace should be challenging but repeatable and maintainable.Cool down:3-5 min easy jog/walk, barefoot if possible