Short Interval (Monday/Tuesday): 6-12 x 200m, 90 seconds rest.  Maintain times between 3-5 seconds.

(C2: 6-12 x 250m, 90 second rest.  Maintain times between 3-5 seconds).

 

Long Interval (Thursday): 3-6 x 800m, 2:30 rest.  Maintain times between 3-5 seconds.

(C2: 3-6 x 1000m, 2:00 rest.  Maintain times between 3-5 seconds).

 

Running form, running drills, and core/ab work as well.