1 mile tempo and then 12x400 with 90 seconds rest. There's an extra 2:30 in the middle. It's a bit cold but this will be every interval session this year.
I start of doing 1:35 and towards the back of the pack. Gradually I pick up speed especially after the halfway 2:30 minute break. 1:32, 1;30. The final 400m I go all out. I go off the front and use those running behind me to push me. I get overtaken by one of the faster members of the group but I hold on and take them again. I am all out, lungs bursting, flat out. In the final straight Alan opens up but I hold.
1 mile tempo 12x400m with 90second rest (2:30second rest after 6reps)
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