Track Workout 3

Jog and warm up.
500 meters, 1 set of 4 reps, 2 minutes rest between reps
300 meter shuttle (25 back, 50 back, 75 back), 1 set of 4 reps, 2 min rest between
reps
120 meter sprint, 2 sets of 5 reps, 60 sec rest between reps, 3 min between sets
20 meter sprints, jog back, 2 sets of 5 reps, 3 min rest between sets.