Run 1600m x1 -rest 1:1
Run 800m x2 -rest 1:1
Run 400m x4 -rest 1:1
Run 200m x6 -rest 1:1
**rest is equal to your run time.
These are intervals and we are looking to be consistent in our pace. This is not a time to set a PR. Rowing is always a great sub for running and the meters will be the same.