Warm up

200m run at easy pace
100m sprint
400m run at easy pace
100m sprint
600m run at easy pace
100m sprint
800m run at easy pace
100m sprint
1000m run at easy pace
100m sprint

This is a part of running wod by Chris Hinshaw, named: HOP SCOTCH
The original session is a serious test of endurance.
Focus on the 100m sprints, but keep your efforts to 90% to retain your running form
This session should be performed as its own session