Sunday Evening - 6.15pm - Cool
Tempo Session (Treadmill)
Warmup 800m slow jogging pace followed by
3 sets of high knees and bum kicks
2 x 60m strides

60s++60s++60++60s++60s++++
(60 seconds at quick relaxed pace - incline 4 degs)
400m quick relaxed increasing to a sprint home
200m brisk walk to cooldown.