Warm up 10-15 mins of light jogging and be ready to gather at the finish line of the track. We will go
Over some stretches and drills as a team.
4 x 100m strides
8-10 x 400m at current 5k pace. Always aim to start a few seconds slower for the first few, progress to pace by mid workout and, if possible hold or 1-2 seconds faster on the last few
Recovery will be 100% jog/walk recovery.
Example: 8:00 pace/mile = 2:00 per 400m. Walk or jog 2:00 and start the next one
Cool down 8-10 mins and rehydrate and stretch. We can go over a few stretches and mobility as a group of we still have some daylight.