Run for total time:
This will be a lactate threshold workout.
Run 1000m Fast to Moderate Pace.
Run 800m Fast to Moderate Pace.
500m Sprint or as fast as you can maintain.
300m Sprint or as fast as you can maintain.
Focus on hitting moderate to fast paces on the 1000m and 800m runs.
There is a quick turnaround on the recovery jogs. Hit your 500m and 300m runs as fast as you can maintain. Use the walks to get full recovery.
After completion of workout, rest 4:00 minutes and perform recovery 100m shuttle runs.
Ten Minute Clock: AMRAP
Run 100m shuttle runs.