AF WEEK 27, Bonus workout, Engine

CONDITIONING:
“Track day”

10x400m Run, with 90sec rest between

Rounds 1-4, RPE 3-4
Rounds 5-8, RPE 4
Rounds 9-10, RPE 4,5-5

Overall RPE 4

Pace: Start at 80–85% effort (around 5K pace)
and aim to hold or slightly descend across
rounds.

Target: Most rounds should be within 5
seconds of each other.

Rest: 90 seconds is short enough to stay
aerobic but long enough for quality running.