Hoka trainers on
400m warmup, stretches, drills
3 x 150m w/ 30 sec rest ~ 21.5 avg
300m - 43.5The 3 x 150m is a good 'critical zone' workout, a good hard workout in a minimum of time. Once the interval set is started, it's over in just about 2 min, a total of about a minute of sprinting and a minute of rest. (Those of you who'd like to get in shape... can you spare 2 min a day??).
For character, I launched into a 300m after about 10 min rest.