At the track with the Wed. group

1 hour approx.

4k total

Quality pace work. P.M.

At Track

15' warm up

Drills

4 x 100 m @ 20 sec (all a bit fast)

2 x 200 m @ 40 sec

1 x 300 m @ 60 sec

1 x 400 m @ 1:20 sec

1 x 430 m @ same pace as above

Short cool down