3 x 500m run (rest 50s between each)
Rest 4 min
5 x 100m run (rest 20s between each)
Rest 4 min
3 x 400m run (rest 40s between each)
Rest 4 min
5 x 100m run (rest 20s between each)
Rest 4 min
3 x 300m run (rest 30s between each)