Every repeat has 400m jogging rest afterwards, except 300s and 200s have a 300 or 200 jogging rest after them. 600/800 done at 3k race pace, 400-500 done at mile race pace, everything else is at 800 pace or faster
800, 200
400, 400, 200
500, 300, 200
600, 400
400, 300, 200, 200
Done in track spikes. 5100m of work, over 9000m run total
Would you do it? Could it indicate any level of ability for races, or is it just good for improving speed endurance?