Fitness Mile Run Progressions Week 4/6:
6 x 400m @ Mile Pace (1:30 between), then
12 x 200m @ 2 seconds faster than Mile pace, (1:00 between)
6 x 500m @ 2k Pace (1:30 between)
12 x 200 @ 2k pace - 2 seconds (1:00 between)
*Bike Erg double those numbers.
Use http://www.grun1.com/utils/splitsCalc.html to figure out your 400m pace. Performance: See Fitness
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