The session goes as follows:
2 mile warm up, Drills and 4xStrides, 2 Sets of 5x400m off 2 minutes recovery and a lap jog between sets then a 2 mile slow cool down.

Target pace: 400m reps at Goal Mile pace & 200m at 800m pace.

*Disclaimer* This is a very hard session and should be done by athlete's who are used to training load. I recommend training in spikes prior to this before putting them on as your Calves will be on fire! Also don't do a session like this more than once a week as it put a lot of strain on the body.

See the session shown on my Strava - [ Ссылка ]

Trainers used:
Warm up/Cool down - Aspics Novablast 3's
First set - Adidas Adios Pro 3's
Second set - Dragonfly spikes

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