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
Advanced
500m MODERATE
150 walk
X3
1:00 Run MOD/FAST
1:00 SLOW/WALK
X 10
Intermediate
400m MODERATE
150 walk
X3
1:00 RUN MODERATE/FAST
1:00 SLOW/WALK
X 8
Beginner
300m MODERATE
150 walk
X3
1:00 MODERATE/FAST
1:00 SLOW/WALK
X 6
