10 laps of track
400m per lap completed as follows;
75m run in 20s, 25m walk in 20s repeated 4 times per lap
Total of 40 intervals.
The following will be considered for our M League panels;
M League 1 expected minimum 10 laps
M League 2 & Women's M-League expected minimum 8 laps
M League 3 expected minimum 6 laps