I don't coach my kids year-round, so their aerobic fitness is not ideal. With this in mind, we tried:
300/900 x 4 (continuous run)
These are 6:30 milers, so we were 7:15 pace for the "on" portion and 8:15 pace for the "off" portion. This was on a trail, and I flagged every 100 meters to help us see if we were in the right range.
They could do 2. Would have been a 10/10 effort to hold on for the 3rd.
I'm excited by the fact that there's so much room for growth here compared to more traditional reps, but just curious to see if anyone else has implemented them differently (just fartleks by feel?).
Thanks!