About 1,500 m, 35 to 40 minutes. A short, sharp session for days when you want speed rather than mileage.
Warm-up: 400 easy, finishing with 4 x 25 building to fast.
Main: 3 rounds of 4 x 25 all-out with 30 s rest, then 100 easy. Follow with 4 x 50 fast with 1 minute rest.
Cool-down: 300 easy,…
