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: 2x 4min hard with 3min easy + 3x 3min hard with 2min easy + 4x 2min hard + 1min easy. Cool down: 800m easy jog.

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