Mixed set
1 mile (4 laps) at 3-4 word answer pace
Static Recovery 90 seconds
2 x 200m hard, 1 word answer pace
90 sec static recovery between 200m reps
Aim for 1-3 reps, 2 mins recovery (jog or static) between each
Simulates how it feels to race by running hard for a sustained period before picking up the pace for the tail-end of the race