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
1000m
progressive
2:00 rest
200m fast
100m easy
1:00 rest
X 7
1000m
progressive
Performance
800m progressive
2:00 rest
200m fast
100m easy
1:00 rest
X 6
800m progressive
Fitness
600m progressive
2:00 rest
200m fast
100m easy
1:00 rest
X 5
600m progressive
*Progressive = Second ½ must be faster than the 1st ½. Example – 1000m run, the second 500 meters must be faster than the 1st 500 meters.
