This week - a simple, yet very challenging workout.  You can scale this based on your current mileage (ie, perform 50% or 75% of the workout).  The key is to keep your splits consistent (or gradually faster) when comparing the first 2-3 intervals to the last 2-3 intervals…

• 10 min warm-up, running barefoot in grass if available
• 20 x 400 M (1 lap around the track) with a 200 M jog in between each one
• 10 min warm-down, again in grass if available

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