jog 800m
movement drills (hip circles, leg swings)
dynamic flex drill x30m (Askips, Bskips, Cskips, A runs e.t.c)
5x250 m at 29 seconds with 4-6 min rest in between
remember to start time at beginning stop at 200m and coast for the last 50m
holding your running form
Also if anyone is running from 28-27 easily in the workout then go ahead with that time
however if you have to push it to reach 28 or 27 then just stay at 29 sec
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1 comment:
Kevin said:
my times were high 28, mid 29, mid 29, low 30, high 30
I only coasted for 50m for 3 out of the five, and I need to work on relaxing while tryin 2 cycle
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