- On a track:
400m run
Rest for half the time the 400m takes to run. (So if you run a 2 min 400, rest for 1 min.)
4x
800m
Half-time rest
4x

400m run
Rest for half the time the 400m takes to run. (So if you run a 2 min 400, rest for 1 min.)
4x
800m
Half-time rest
4x