Run 200m rest equal to work 1:1
Run 400m rest 1:1
Run 600m rest 1:1
You will start with the 200m run if it takes you :30 seconds to run, then you rest exactly :30 seconds then you will start the 400m Run and then rest as long as it takes you to run the 400m, then you will run the 600m and rest. This is one round, after completing the 1st round then you will start back at the 200m and start the second round, Continue this pattern until you complete all three rounds.