The Runner’s Lifestyle - De Smet Jesuit High School

3 x 50 on :10 second rest. 30 sec rest. 2 x 100 on 15 second rest. 30 sec rest. 3 x 50 on :10 second rest. this is a 'distance set', short recovery time. total 500 yards-----8 x 50 on :20 sec rest, 1 hard effort, 1 easy effort. works everything because it's hard/easy but with little rest between. total 400 yards-----4 x 100 on :45 sec rest, 50 ... ................
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