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
200m mod
:15 rest
400m mod
:30 rest
600m mod
:45 rest
800m mod
:60 rest
10 X 150m (any
pace) :10 rest in between
Performance
200m mod
:15 rest
400m mod
:30 rest
600m mod
:45 rest
800m mod
:60 rest
8 X 125m (any pace)
:10 rest in between
Fitness
200m mod
:15 rest
400m mod
:30 rest
600m mod
:45 rest
600m mod
:60 rest
8 X 100m (any pace):10 rest in between
