Wednesday Evening - 6.30pm - Cold
Knox Masters
Warmup 400m slow jogging pace followed by
3 sets of high knees/bum kicks/goosesteps and
running A's.
Several strides up to 60 or 70m
400m as part of a 3 x 400 relay (in around 64s)
200m of slow jogging to flush the legs out a little
A number of 20 and 30m hard accel runs from a
block start working on technique.