Killing Me Softly

This is a distance based session, consisting of four 400m efforts, one 1-mile effort, then four 400m efforts to finish.

The session in full:

1. 400m effort (one lap of the track)
2. 1 minute standing recovery
3. 400m effort (one lap of the track)
4. 1 minute standing recovery
5. 400m effort (one lap of the track)
6. 1 minute standing recovery
7. 400m effort (one lap of the track)
8. 1 minute standing recovery
9. 1-mile effort (four laps of the track)
10. 1 minute 30 seconds standing recovery
11. 400m effort (one lap of the track)
12. 1 minute standing recovery
13. 400m effort (one lap of the track)
14. 1 minute standing recovery
15. 400m effort (one lap of the track)
16. 1 minute standing recovery
17. 400m effort (one lap of the track)
18. 1 minute standing recovery