Interval Runs — 200m Repeats

Six sets of 200m at 80 percent effort with 90-second recovery between each. Not a sprint, not a jog — controlled pace, building aerobic capacity without destroying legs ahead of the PM session.

• Maintain consistent pace across all six runs — not a flier on run one
• Arms drive the legs; don't let your form collapse in the final 50m
• Recovery walk, don't sit — keep the heart rate ticking over

• Reduce recovery to 60 seconds for the final two reps
• Progress to 400m repeats later in the week as base builds