Friday Evening - 7pm - Mild/Humid
Speed Session
3 sets of high knees and bum kicks
1 x 70m stides
60m - 6mins - 60m - 6mins - 60m
Run at 95%
Medball Abs - 5mins various
Friday Morning - 11.30am - Mild/Humid
25min run for time including some hills and
speed changes along the way.