until your heart rate has dropped to a certain level (you'll have to use trial and error to find this level). Though your recovery times will probably increase through the session, it should ensure that the quality of your efforts remains high

to recover after each session. Typically, you would record the time it takes your heart rate to drop to 120, or 100 if your training heart rates are usually much below 150. As you get fitter, your recovery time will drop, though naturally it depends

Pace B (4 x 1000m) Pace B 5 x 600m, pace C 5 x 300m Pace C (5 x 600m plus 5 x 300m) 4-7M recuperation run A race or time trial over 1200-1500m