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
1600m (1 mile) mod pace
2:00 rest
200m fast (sprint)
100m walk (1:00 max)
100m easy jog
X 5
Performance
1600m (1 mile) mod pace
2:00 rest
200m fast (sprint)
100m walk (1:00 max)
100m easy jog
X 4
Fitness
1200m (1 mile) mod pace
2:00 rest
100m fast (sprint)
100m walk (1:00 max)
100m easy jog
X 4
