Club track workout

Workout:

Warm Up 15 min easy jog

5x 30 second strides, 30 second recovery

Main Set - Step-Ups:

2 x 400

2 x 800

2 x 1200

10 min cool down

Intervals

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

over 33:00 5k

1200 on 11:45

800 on 8:00

400 on 4:30