Warm-up:
1600m Easy Run with 4x100m sprints
Stamina Workout:
4x800m Cruise Intervals
(400m jog recovery)
Cool-down:
1600m Easy Run
Note: This is a continuous workout from warm-up to cool-down. 4x100m sprints should be done prior to the Cruise Intervals.
Post distance and total time to comments:
SPD CrossFit 