This speed endurance program using a descending ladder at 90-95% effort and finishes with an easy jog with short efforts throughout.
4x 3 min @ 90% last 30 seconds kick to 95%
all with 1 min off, after last set 2 min recovery
Descending ladder from 2 min @ 90%
down by 10 seconds each set,
picking up pace by 1% each set,
recovery stays @ 20 seconds the whole ladder, 3 min
5 min easy jog with 3x20 second maximal efforts thrown