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Medium Interval Training 1

8 x 75m sprint (maximal efforts)/25m jog/25m walk
Starting at the goal line of a rugby field, sprint 75m at full sprint then jog through to the other end. Walk back to the 22m line. Get ready for another maximal effort.
Have a 3-4 minute break between these two sets
8 x 100m sprint (maximal efforts)/100m walk
Have a 4-5 minute break between these two sets
8 x 150m sprint (maximal efforts)/ 50m jog/50m walk