Warm up: 800m easy jog. Drills: 1. Mini skip. 2. Heel flick. 3. High skip. 4. Side skip. 5. Cariocas. Strides: 4x 60m building from up 60% effort on first stride to 90% effort on final stride. Main set: Run in pairs – 3(Runner 1:1200m, 800m and Runner 2 800m/1200m) @ 5km pace. Static recovery as your partner completes a lap (400m). Strides: 4x 60m descending from up 90% effort on first stride to 60% effort on final stride. Cool down: 800m easy jog.

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