105 min

1.Intervals
A. Drills & warm up

B. 3 x 3 x 400 m, 100 m walk between reps and 3 min rest between sets
- 1.47, 1.45, 1.47
- 1.46, 1.46, 1.45
- 1.45, 1.44, 1.42

C. 5 x 200 m, 100 m walk between reps
- 47, 48, 45, 44, 42 s.

2.Aerobic work
For 45 min:
10 min erg
25 abmat sit ups