Start of the women’s masters 1500 metres Tullamore 2006

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides

 

Then

 

Speed session –  8 x 3 mins off 90 secs recovery

 

Intensity for the 3 mins is as per below or attached (I have given pace per km and 400m):

File for pace:

Pace

Pace per kmPace per 400m