1. Run 4 x 800 meters
2.Sprint 4 x 50 meters
4 x 800 meters = four intervals, each consisting of 800 meters. You will run 800 meters, and then rest 60 to 90 seconds before performing the second interval. You will continue until four intervals are completed.
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Upon completing the 800 meter intervals, you will finish with 4 x 50 meter sprints. Sprint 50 meters, jog back to the starting line, and continue until four sprints are completed.