Thursday 14th March
1 lap warm-up, general strength exercises (press-ups, situps etc.)
Warmup drills: lunges, high knees, side steps etc.
1st set: 100m, 60 seconds, 80m, 30 seconds, 60m, 15 seconds, 40m, 10 seconds
5 minute rest
2nd set: 40m, 10 seconds, 60m, 15 seconds, 80m, 60 seconds, 100m
5 minute rest
3rd set: 100m, walk back, 80m, walk back, 60m, walk back, 40m
5 minutes
4th set: 100m, 2 minutes, 60m
(all runs at 95-100%, rest times include jog/walk back to start as necessary)