Warm up: 800m easy jog. Drills: 1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas. Strides: 4x 60m building from up 60% effort on first stride to 90% effort on final stride. Main set: 3(3x400m) @ 3km pace. 1min recovery between 400’s. 3min recovery between sets. Strides: 4x 60m descending from up 90% effort on first stride to 60% effort on final stride. Cool down: 800m easy jog.
Please note that events are added each week and open for sign-ups on Monday mornings at 8am!
