Wednesday Evening - Track for Speed/Form
Warmup consisting of 2 laps jogging then
4 x 50m strides/4 x single gstand steps(fast feet)
2 x 100m strides/1 lap jogging/1 x 120m solid.
2 x 30m starts accel etc/2 x 60m accel runs.
1 x 400m in 69s/15mins/1 x 200m in 30s.
Cooldown of 5 x 100m strides/60s/1 lap jogging
to finish.