Run #5

Warm up: 10 minutes easy

1 lap (0.25) fast, timed
1/2 lap (0.12) walk

Repeat 6, consistent time for fast lap

Run #4

Warm up: 10 minutes easy

1 lap (0.25) fast, timed
1/2 lap (0.12) walk

Repeat 5, consistent time for fast lap

Run #3

Warm up: 10 minutes easy

1 lap (0.25) fast, timed
1/2 lap (0.12) walk

Repeat 4, consistent time for fast lap

Run #2

Warm up: 10 minutes easy

1 lap (0.25) fast, timed
1/2 lap (0.12) walk

Repeat 3 times, consistent time for fast lap

Run #1

Warm up: 10 minutes easy

1 lap (0.25) fast, timed
1/2 lap (0.12) walk

Repeat, consistent time for fast lap