Warm up: 1x lap of ‘fitness loop’ easy. Drills: 1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas. Strides: 4x strides of 15sec (100m) building from up 60% effort on first stride to 90% effort on final stride. Main set: 10x 2min hard with 1min easy. Recovery run for those who competed in the North Norfolk Triathlon i.e. 10x 2min easy with 1min walk. Cool down: 1x lap of ‘fitness loop’ easy.

Use the ‘fitness loop’ within the Common. Use a stretch of grass preferably for the strides. The first straight from the People’s Park Tavern corner to the first R hand turn is just over 200m.

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