Recommended workouts include: - Speed Run: 8 to 10 x 400m sprints with 1 to 2-minute recovery. - Fartlek Run: Alternating between 2 to 3 minutes of hard intensity followed by equal recovery time.

Phoebe Gill has demonstrated her speed work in the 400m and started the track and field season in style. The reigning British 800m champion, who competed in three 400m races throughout the whole ...