Each for time:
Run 200m
Run 400 m
Run 800 m
Run 1600 m
Rest 2:00 between each run
Before you run, use your fastest Mile time as a guide for 75% effort. You will run at that effort the entire time.
Each run should take double the amount of the previous
Example:
200m is 1:00
400m = 2:00
800= 4:00
1600= 8:00
Try your best to hold yourself to your times.
2:00 rest in between runs