jog 800m
movement warmup (hip circles, leg swings, e.t.c)
Dynamic flex drills x30m (Askips, Bskips, Cskips, high knees, Aruns, e.t.c)
5 x250m at 29 seconds 4-6min rest in between
start time right from the start, stop time at 200m mark and just coast and hold speed for last 50m
2 min abs
light plyos
mile cooldown
10min stretch
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