This session starts with the standard 10 minutes of warm up (or the time it takes to get where you are doing your efforts). You then do 10 sets of 70 seconds at a hard pace (90% effort), followed by 2 minutes of recovery. Finish with a cool down of around 10 minutes at an easy pace.

This is a hard session, and you will want to give up after the first 4 efforts, but it will ultimately help improve your speed!