Set cones 25m (82ft) apart.

Run from cone to cone, touching the line at each turn around for 12 lengths or 6 laps = 300m total of running.

We do this on as a density interval, usually starting every 2:30.

Set a repeating countdown timer for 2 min 30 seconds.

On “Go” complete a 300m shuttle as fast as possible. Faster you finish, the more rest you get before the next round.

Do 4-6 rounds, for example:

4 Rounds
300m Shuttle every 2:30