About 1,700 m, 40 to 45 minutes. The bread-and-butter fitness set once you know your CSS pace.
Warm-up: 300 easy, then 4 x 50 build, 15 s rest.
Main: 10 x 100 at CSS pace with 10 to 15 s rest.
Cool-down: 200 easy.
The pace should feel steady and uncomfortable rather than desperate, and the last…
