ATPF WEEK 32 Bonus Workout, Engine

Warm-up:
Jog 800m, plus dynamic drills (high knees, A-skips, leg swings).

CONDITIONING
“Track day”
10x400m Run, with 90sec rest between

Overall RPE 4

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

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.

Cool down:
Easy 800m jog and light mobility.