RX
4 X 500 @70%
300 easy
4 X 400 @75%
300 easy
4 X 300 @80%
300 easy
4 X 200 @85%
:45 sec rest between each rep
1:30 rest after each 300
6500 M
Performance
3 X 500 @70%
300 easy
3 X 400 @75%
300 easy
3 X 300 @80%
300 easy
3 X 200 @85%
:45 sec rest between each rep
1:30 rest after each 300
5100 M
Fitness
2 X 500 @60%
300 easy
3 X 400 @65%
300 easy
3 X 300 @70%
300 easy
3 X 200 @75%
:45 sec rest between each rep
1:30 rest after each 300
4600 M
