Monday Evening - 7.20pm - Warm
3 sets of high knees and bum kicks
1 x 70m strides

300m - 30s - 100m
20mins including Medball abs 5mins
300m - 30s - 100m
fast relaxed then very fast



Monday Morning - 6.25am - Cool
3km run usual course - 15:45



Sunday Evening - 7pm - Mild
3 sets of high knees and bum kicks
1 x 70m strides

200++200++200++200++200
++200++200++200++200++200
run at 70% - ++ = 60secs