MAIN SET (X2) MAIN SET

300 pace @ 30 SRI 200 pace @ 20 SRI 100 pace @ 15 SRI 50 pace @ 10 SRI 100 relaxed @ 10 SRI 4 x 300 with 45 SRI as: • 50 m fast • 150 m fast • 100 m relaxed

Here’s another set that addresses the changing paces of the start of the race and other accelerations that happen in the heat of competition as well: