Recently I have been spending more time at the track than the gym in hopes of getting more comfortable with the running volume I will need to run the 400m competitively. Although there is nothing comfortable about running the 400m the following tempo workout at 70% effort has helped me improve my tolerance level and lose a little weight along the way! 

Set 1: 200m, 100m, 100m, 100m

Set 2: 100m, 200m, 100m, 100m

Set 3: 100m, 100m, 200m, 100m

Set 4: 100m, 100m, 100m, 200m 

Rest: Take 60 seconds rest between reps and 4 minutes rest between sets