Conditioning
3 sets
600 m (slightly slower than week 1 400 pace)
1:00 rest
300 m (same pace as week 1)
1:00 rest
150 m (slightly faster than week 1 400 pace)
2:00 rest
Notes
The running workout today is 3 sets of 600 m, 300 m, and 150 m. You will rest 1:00 between reps and 2:00 between sets.
The 600s should be :03-:05 slower than your 400 pace from last week. For example, if your pace for last week was 2:00/400, your 600s should be around 3:04-3:08 (2:03-2:05 400 m + 1:01-1:03 200).
Your 300 m runs should be the same pace as your 400 m runs.
The 150 m should be :03-:05 faster than your 400 m runs. For example, if your 400 pace was 2:00, you should aim to complete your 150s in less than about :56-:58.