Warm up
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
10 jumping AS
10 walking lunges
200M run/jog
RX
800m easy
400m fast
1:00 rest
400m mod
150 fast (faster than
400)
1:00 rest
X 3
Performance
600m easy
300m fast
1:00 rest
400m mod
150 fast (faster than
300)
1:00 rest
X 3
Fitness
500m easy
200m fast
1:00 rest
200m mod
100 fast (faster than
200)
1:00 rest
X 3
