Option 1 – 2*400m (1min rec); 2*800m (90secs rec); 1*1km (90secs rec); 2*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED) ; Option 2 – 2*400m (1min rec); 4*800m (90secs rec); 2*400m (60secs rec), Track (INTERVALS>SPEED)
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