Monday Evening - 6PM
Speed and Starts (Knox Aths Track)
Warmup 500m slow jogging pace then
3 sets of high knees/bum kicks/goosesteps
with some backwards jogging and walking
in between. Then around 3 x 40m strides
at easy relaxed pace gradually building up.
Into spikes for -
5 x 20m quick
3 x 30m (first 20 low then up and accelerate)
2 x 40m (first 20 low then up and accelerate)
1 x 60m fast (race emulation)
A few easy strides to cooldown and finish up.