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
RX
5:00 easy
1:00 rest
X 2
800M Mod
3:00 rest
4:00 easy
1:00 rest
X 2
800M Mod
3:00 easy
1:00 rest
X 2
Performance
4:00 easy
1:00 rest
X 2
600M Mod
3:00 rest
4:00 easy
1:00 rest
X 2
600M Mod
3:00 easy
1:00 rest
X 2
Fitness
3:00 easy
1:00 rest
X 2
400M Mod
3:00 rest
3:00 easy
1:00 rest
X 4
