This was a good ball buster, combining speed, strength and endurance.
Hoka clifton 2s on
400m warmup, stretches, drills
200m - 30
split 700m: 500m - 81.5 / 90 sec rest / 200m - 32
split 500m: 300m - 45 / 90 sec rest / 200m - 30
200m - 28
I think this is a good bang for the buck workout. Really feel it in the glutes at the end of the 700m. 1600m of sprints.