7 sets of 6 reps with 50 seconds rest
Running warm-up, then
Run 800 meters for time. Rest as needed, then every 3 minutes for 8 rounds, run 400 meters. Try to keep each run fast, but consistent.
Take the remaining time of the class to work on weaknesses or ask the coaches how to do something especially if you have any aches and pains.
Post your scores to.