RUN!
800m
600m
400m
300m
200m
100m
With a continuously running clock:
Run 800m
At the 6 minute mark, run 600m
at the 11 minute mark, run 400m
at the 15 minute mark, run 300m
at the 18 minute mark, run 200m
at the 20 minute mark, run 200m
at the 21 minute mark, run 100m
Rest as needed
2 minutes max Knees to Elbows