THE SESSION

WARM-UP

10mins easy • 5mins building from easy to moderate

MAIN SET 30sec rest after each set

• 1km max effort; 2mins easy • 1 x 1km moderate • 1 x 200m max effort • 1 x 800m moderate • 1 x 400m vigorous • 2mins easy; 1km max effort

COOL-DOWN

10mins easy • 10mins light stretching