Short Interval: 9 x 300 meters. Walk remaining 100m for rest.
Long Interval: 3 min on, 3 min off, 2 min on, 2 min off, 1 min on, 1 min off, 2 min on, 2 min off, 3 min on, Done
Stamina: 2 hour run @ 75% effort.
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