8min Run for distance
(Stay at the point where you finished for the 8min Run)
Rest 3min
Run back to your starting point
(Try to run the distance in the same tempo as before [so goal is 8min], don't look at your watch during this run)
Rest 3min
4min Run for distance
(Stay at the point where you finished for the 4min Run)
Rest 3min
Run back to your starting point
(Try to run the distance in the same tempo as before [so goal is 4min], don't look at your watch during this run)