Club track workout
Workout:
Warm Up 15 min easy jog
5x 30 second strides, 30 second recovery
Main Set - Step Downs:
2x1200
2x800
2x400
10 min cool down
Intervals
27:30 5k or faster:
1200 on 9:45
800 on 7:00
400 on 4:00
33:00 to 27:30 5k
1200 on 10:45
800 on 7:30
400 on 4:15