Warm upRun loop10-TTL10-TTH10-G2OHRun loop X 210-heel walks10-toe walks10-CWC10-AS10-walking hammy stretchRX35 min easy run2:00 rest10 X 100 M Sprint :30 rest B/T eachPerformance30 min easy run8 X 100 M Sprint :30 rest B/T eachFitness30 min easy run/walk
