Advanced
1600m easy
every :60 increase pace -MOD for:30
X 3
Intermediate
1200m easy
every :60 increase pace -MOD for:30
X 3
Beginner
900m easy
every :60 increase pace -MOD for:30
X 3
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
