Monday Evening - 6pm - Warmish
Tempo Session
Warmup 400m slow jogging then 100m hard
walk.
3 sets of high knees and bum kicks
3 x strides 40/50/60m

4 x 300m (60s) - 2min rests

Cooldown 400m slow jogging then 100m hard
walk.


Saturday Afternoon 4.30pm - Mild
Warmup 400m slow jogging pace followed by
3 sets of high knees and bum kicks

3 x 300m fast relaxed with 2min rests

400m slow jogging followed by 100m hard walk
to cooldown.