Read an interview that Nic Bideau did this week in Osaka on Mottram's training. He said part of a session that he ran was 1x1600m, 1x800m, and 3x400m.
So that looked like something I could do. Well almost!
What I did tonight was 1 x 1600m, 1 x 800m, 2 x 400m, and finished with 1 x 800m.
1600m in 5:45. Pace of 3:35 per k.(3 min walk recovery)
800m in 2:47. Pace of 3:28 per k.(2 min walk recovery)
400m in 1:18. Pace of 3:15 per k. (1 min walk recovery)
400m in 1:19. Pace of 3:17 per k.(2 min walk recovery)
800m in 2:50. Pace of 3:32 per k.
Now I know how the 400m runners feel at the 300m mark. All lead in the legs and you have not finished. They were the hardest but certainly the fastest.
Did a 2k warmup and then a 2k cool down after the session.