Continuing the theme of pushing your conditioning and sustaining longer efforts of pace.
2 minutes hard 1 minute easy x 4 repetitions. 5 minutes hard 2 easy x’s 3 repeats. Tinkering with recovery and taxing system just a little bit more. Finish with 2 hard and 1 easy. The efforts at 5 minutes should be more comfortable and you should always be working on active relaxation. Cues to good form as you tire. Chin up, hips forward, lean from the ankles and good roll through on your feet. Well done!