4 Sets

200m @ 1 mile pace
200m @ Jog/walk recovery
400m @ 1 mile pace*
400m @ Jog/walk recovery

• Run a negative split on the 400s (e.g. if target mile pace = 1:25/400m (5:40/mile) then run 1st 200m in 44-45 and 2nd 200m in 40-41 for example)