All runs should be at 80-85% pace. So if your best 800m time is 3:00 (take 60 x 3= 180 seconds divide by .8 and you get 225 seconds which is 3:45 800m. Make sense?
1200m run
rest 2 mins
800m run
rest 1 min
400m run
rest 3 minutes
1200m run
rest 2 min
800m run
rest 1 min
400m run
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