fartlek
Slow/Easy = Speed 5-8
Medium = speed 8-12
Fast/hard = speed 12-15
sprint = speed 15+
Warm up - 10 minutes @ medium
main 1
60 seconds @ fast/hard
90 second (recovery) @ slow/easy
repeat 5 times
MAIN 2
3 minutes @ medium
4 minutes (RECOVERY) @ SLOW/EASY
REPEAT 3 TIMES
MAIN 3
60 SECONDS @ FAST/HARD
90 SECOND (RECOVERY) @ SLOW/EASY
REPEAT 3 TIMES
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