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Please modify and take extra breaks as you see fit. 400 walk/jog break between each interval. Take an additional min. if needed after the first interval as it is 1600 meters. Please run at a hard but maintainable pace.
| Interval | Distance | Type |
| 1 | 1600 meters | Timed |
| 2 | 1200 meters | Timed |
| 3 | 800 meters | Timed |
| 4 | 400 meters | Timed |