Flash Gordon

This is a distance based session, consisting of one 800m effort, ten 300m efforts, then one 800m effort to finish.

The session in full:

1. 800m effort (two laps of the track)
2. 1 minute standing recovery
3. 300m effort (three-quarters of a lap)
4. 100m jog recovery (one-quarter of a lap)
5. 300m effort (three-quarters of a lap)
6. 100m jog recovery (one-quarter of a lap)
7. 300m effort (three-quarters of a lap)
8. 100m jog recovery (one-quarter of a lap)
9. 300m effort (three-quarters of a lap)
10. 100m jog recovery (one-quarter of a lap)
11. 300m effort (three-quarters of a lap)
12. 100m jog recovery (one-quarter of a lap)
13. 300m effort (three-quarters of a lap)
14. 100m jog recovery (one-quarter of a lap)
15. 300m effort (three-quarters of a lap)
16. 100m jog recovery (one-quarter of a lap)
17. 300m effort (three-quarters of a lap)
18. 100m jog recovery (one-quarter of a lap)
19. 300m effort (three-quarters of a lap)
20. 100m jog recovery (one-quarter of a lap)
21. 300m effort (three-quarters of a lap)
22. 100m jog recovery (one-quarter of a lap)
23. 800m effort (two laps of the track)
24. Finish!