800, 400, 200m repeats - One set is 1 x 800 metres (rest recovery – 60 seconds), 2 x 400 metres (rest recovery – 45 seconds) and 4 x 200 metres (rest recovery – 30 seconds).
Level 1: 1 - 2 sets
Level 2: 2 – 3 sets
Level 3: 3 – 4 sets
Level 4: 4 – 5 sets