I am a German athlete.
I would like to know if with these sessions I can hope to do less than 4 minutes session without spikes:
4x200 3x400 4x200 rest 1'30 after the 200 and 2 'after the 400 and 3 minutes between the blocks
200 in 31/30
400 in 61
20 in 31/30
Thank you