Warm up: 800m easy jog. Drills: (1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas.). Strides: 2x laps of track. Jog corners and accelerate on straights building from up 60% effort on first stride to 90% effort on final stride. Main set: 2 options – 1. If you do not have a recent 5km test result you must complete a 5km TT. 2. Recovery run for those who raced over the weekend at Thames Turbo Race 1 or completed Park Run or the 5km TT on Saturday i.e. 1x lap of Victoria Park at easy pace. Cool down: 800m easy jog.