5 rounds of 

Run 400m moderate
Rest 90 secs
Run 200m fast
Rest 60 secs
Run 400 easy
Rest 60 secs

Aim: Each of the 5 rounds of the running should be faster than the last -


Round 1

2:40 (400 moderate)
0:57 (200 fast)
3:30 (400 easy)

Round 2:


And so on for rounds 3,4,5.

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