Run

• 40m
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Run Speed
Speed/Efficiency
40
10' wu. 5' cd. 4x2 minute sprint, with 2' recovery. Stretch when done and add in Core 1, 2 or 3.

Run

• 40m
• -----
• -----

Run Speed
Speed/Efficiency
85
10' wu. 10' cd. 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast. Stretch when done and add in Core 1, 2 or 3.

Run

• 20m
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Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.