"Here is the big circuit (add 00’s):
1-1-1
1-1-2-1
1-2-2-1
1-2-1-1
1-1-1
(totals 2200m)
walk 50m between reps
walk 100m between sets"
What would the small circuit be? And would a 16 year ols (excellent shape), use the large or small circuit during a taper?
drop the first 3x100 and last set of 3x100 for a total reduced volume of 1600 meters.
There are any number of variations. To me the small circuit is
100+100+100
100+200+100
100+100+100
(total 1000m)
My small circuit is like Charlie’s suggestion, except I add another 100. Thus, like this,
1-1-1
1-2-1-1
1-1-1
(total 1100m)
walk 50m b/w all reps AND sets
We walk 50m between reps and 100 to 200m between sets (depending on condition)
Hey Charlie,
When you say condition, do you mean fitness level? Also, why up to 200m walk, that seems like too much rest b/w, is it because maybe the runs are done at very intense level and not tempo pace Charlie??
thnx
Vito, if you’re walking 50m between reps AND sets, doesn’t that mean it’s just one big set? You must have longer between the sets than the reps, otherwise they won’t be reps and sets!! 
Vito - those runs will be at between 65 - 75% - low intensity
There maybe push-ups / sits ups included too