I’d be thinking about total volume run, and recovery time.
What about:
1) Accel (30-40m)
short recovery (ie – less than 1′)
2) 30-40m with a 20m run-in
2′ recovery
3) 40-50m with an easy 50m build up
Then a 5-10′ recovery and do it again x2-3
Participant