The Clyde Hart special
8x200 in ladies 32/ guys 29-30
2 mins rest
Clyde Hart special with SRR twist
Add 12-15 seconds to your 400meter best and come through the 400 at that pace.
10 mins rest
3x350 - With 3 min rest
30m (Walk back recovery) - 60m (Walk back recovery) - 90m (Walk back recovery) x 3 sets
All out empty the tank. Five-minute rest between sets, with a walk back between reps.