Previously, I submitted a workout based on age-groupers and at events of no more than 200m. In this ultra-short race pace training session I have provided sets covering the 400 and 1500m events for those specialising in longer distance . . .
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It is acceptable to swap the 1500 & 400 rush set around. Fatigue may effect the sets less if in reverse order. Indeed, another good way of doing this session is splitting it into two e.g. One in the morning, one in the afternoon/evening.