We had a good training session last night. I haven't been to training all summer holiday so it was nice to go again. We did 3x300m with a 90 second rest in between each one, then 3x200m, again with a 90 second rest, then 3x100m with 90 seconds rest. There was a 5 minute rest in between each set.
That would be a good training session to do, as long sprints and tempo runs are the best way to get fit.