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:
300m Shuttle every 2:30
– Rob Shaul