Monday Evening - 6.30pm - Cool
Tempo Session
Warmup 400m slow jogging followed by
3 sets of high knees and bum kicks
200++200++200++200
++200++200++200++200
run at 75% ++ = 60s
Monday Morning - 6.25am - Cool
3km around local street course - 16:28
Sunday Evening - 6pm - Cool
3 sets of high knees and bum kicks
1 x 70m strides
300+++300+++300
+++300+++300
run at approx 70% +++ = 90s