Pre-Christmas
1. 3-4x150, 3-4x100, 3-4x50 to 90% with 1-2 min between reps, 2-4 min between sets;

2.8x200 with 100 walk, 100 jog as rest (1-2 min) at about 28-30 sec each;

3.10x150 accelerations to 90%, 1-2 mm rest;

4. 5-6x 300 with 1-2 min rest, slow (48-54)

5. 5x200 with 3 min rest, moderate (27-28);

6. 6-12x400 fartlek (100 walk, 100 jog, 100 stride—65-70 pace, 100 sprint—90%);

7.3-4x300-200 1 min between 300 and 200, 3-5 min between sets, approx. 48-50 and 27-29.

Post Christmas
Post Christmas
1. 3-4x300 (5-8 min rest 39-44)

2. 600-400-200, progressive rests

3. 3x200 at 99% with 10 min rests;

4. 1x300, 10-20 min rest, 1x200 at 99%;

5. 300-300-200-200 with 5 min rests (40-43; 25-27).

Closer to race
1. 300-200 at race pace for 400 with 1 min rest, 20 min rest, repeat or 200-200;

2. 1x500 at 99%, 20-30 min rest, 1x300 at 99%;

3. 1x600 at 99-100%, go home;

4. 1x500 at 99-100%, go home.

5. 1 x200 at 99%, 3x100 at 99%, 3x50 at 99% all with 5 minutes rest