Standard WU
* 1-2 miles easy jogging,
* stretch,
* 4 x 100 easy, relaxed strides, 2 x 100 fast strides.
Main Set
* 2 x 4 x 800 with l lap recovery between 800's and 2 laps between sets.
* In the first set, accelerate every 200 meters but still try to shot for the same overall goal time. That means you will be running fast for the last 200.
* In the second set, try to decrease your 800m times 3-4 secs from your previous workout times (For example,if you were averaging 3 min. during your last 800 workout try to bring them down to 2:57).
* The last 800 of set 2 should be all out, as fast as you can.
Standard WD
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