THE WORKOUT
Activation sequence
15-minute warmup jog
4 x 200 m at 3K effort with 200 m rest (jogging)
Two-minute jog between sets
3 x 1 mile at 10K effort with 90-second rest (jogging)
Two-minute jog between sets
4 x 200 m at 3K effort with 200 m rest (jogging)
15-minute cooldown jog