Option 1 – 1*400m (1min rec); 2* 600m (75secs rec); 4*800m (90secs rec); 2* 600m (75secs rec); 1*400m, Track (INTERVALS>SPEED); Option 2 – 1*400m (1min rec); 2* 600m (75secs rec); 2*800m (90secs rec); 2* 600m (75secs rec); 1*400m, Track (INTERVALS>SPEED)
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