THE WARM-UP
200M run/jog
10 heel walks
10 toe walks
10 AS
10 TT low
10 TT high
5 driveway hill sprints
10 jumping AS
10 walking
lunges
200M run/jog
RX
1600m 75%
4 X 400m 85%
1:00 rest between
each
1600m 75%
2 X 200m 90%
Performance
1400m 75%
3 X 400m 85%
1:00 rest between
each
1400m 75%
2 X 200m 90%
Fitness
1000m 75%
3 X 200m 85%
1:00 rest between
each
1000m 75%
2 X 100m 90%
For all catagories
:10 sprint - :45 walk
X 5
