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 to Mile End overbridge. Complete 12x uphill strides at 80% effort (stride up one side and recover down the other). Strides: 4x 60m descending from up 90% effort on first stride to 60% effort on final stride. Cool down: 800m easy jog. 

If you are racing on Sunday complete the warm up, drills and strides and cool down only. If you would like to run keep the run to less than 30mins at an easy pace.

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