What a workout, and I was able to maintain the form during the last round. This workout was coached by Chris Hinshaw, 1985 Ironman World Championship runners-up.

After some warmup drills, and bringing the body to exhaustion, we started the following-

1. 800 m (@ 3:30) – 3 mins rest
2. 400 m (@ 1:45) – 1:30 mins rest
3. 200 m (@ 0:45) – 0:45 secs rest
4. 100 m (@ 0:22) – 2 mins rest
5. Repeat for 3 rounds

Basically this workout will make you maintain the right speed, and make you workout at your anaerobic capacity. You will use the 800m to basically settle down in a pace.

If you plan to do this workout, then the 800m pace will be based on your mile PR time.  After that you will select your pace for the 400s, 200s, and 100s.  However, the tempo for each of these intervals must get progressively faster.  As example, my 800 pace is 3min.  My 400 tempo would need to be faster than 1:30.  My 200m tempo would need to be faster than my 400m finishing tempo.  Finally, my 100m tempo needs to be the fastest tempo.

It will be good if you can keep a tab on your pace through the 800 m and 400 m, by using a watch.

Here is my workout-

Round 1 :

• 800 m Track Workout – 800 m – round 1
• 400 m Track Workout – 400 m – round 1
• 200 m Track Workout – 200 m – round 1
• 100 m Track Workout – 100 m – round 1

Round 2:

• 800 m 
  
• 400 m Track Workout – 400 m – round 2
• 200 m Track Workout – 200 m – round 2
• 100 m Track Workout – 100 m – round 2

Round 3:

• 800 m Track Workout – 800 m – round 3
• 400 m Track Workout – 400 m – round 3
• 200 m Track Workout – 200 m – round 3
• 100 m Track Workout – 100 m – round 3

Cooled down with a 400m at a 800m pace.