Conditioning:
5 sets: 100m sprint, 800m easy run
15sec rest b/t sets
Total: 4500m

Workout Pacing: The 100s should be at your 400m PR pace. As example, an athlete with a 400m PR time of 80sec should target 20sec for all their 100m intervals. Your EASY PACED intervals are not programmed to be a slow recovery jog pace.

Workout Focus: Your 800m speed is the focus in this workout. How fast can your run the 800s and still recover in order to hit the mandatory 100m target time? Remember, your 800m times for all 5 sets must be consistent (within 3sec).