Warm up200 M run10-TTL10-TTH10-Kankle rotations200m run10-walking lunge reach10-CWC10-ASCool down10 min walk/easy run
NOTE:
The 200m are in between everything else. RX2x800m at a moderate pace with 200m easy jogRest: 1min3x400m at a moderate/fast pace with 200m easy jogRest: 1min4x200m at a fast pace with 200m easy jogRest 3min6 x 100m Performance2x800m at a moderate pace with 200m easy jogRest: 1min2x400m at a moderate/fast pace with 200m easy jogRest: 1min3x200m at a fast pace with 200m easy jogRest 3min6 x 100m Fitness1x800m at a moderate pace with 200m easy jogRest: 1min2x400m at a moderate/fast pace with 200m easy jogRest: 1min3x200m at a fast pace with 200m easy jogRest 3min4 x 100m
