WARM UP (20 meters + acceleration)
- Lunge Matrix
- 10 Min aerobic
- Leg Swings- Both Legs A, B
- A Skip + 5 Meter acceleration
- B Skip 20 + 5 Meter acceleration
- Arm Swing Skip (forward) + 5 Meter acceleration
- Arm Swing Skip (backward) + 5 Meter acceleration
- Stutter Skip + 5 Meter acceleration
- Xman Skip + 5 Meter acceleration
- Xman Side Skips + 5 Meter acceleration
- Russians + 5 Meter acceleration
Cut Downs
- 800- 2-3 x 200 close to race pace
- 1600- 3 min+ 2x 60 Acceleration
- 3200- 5 min