300m @ 95% of mile pace … lap pace for mile + 5”
walk across to 300m start or 100m easy run on turn
start every rep @ mile lap pace + 1:00 … eg. 6:20 mile = 1:35”/lap … 300 starts every 2:35
athletes repeat until they miss the 300 target time by >1s OR are not back to start the next rep
8-12 reps will be very good for sprinters. 5-6 should be minimum. Anyone who can do 15 is actually a middy!