Warm-up:
1600m Easy Run with 4x100m sprints
Sprint Workout:
3x800m Sprints
(800m 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 Sprints.
Post distance and total time to comments:
4.63 miles (44:39 minutes)