Warmup (see Mondays workout)

1 x 10m

1 x 20m

1 x 30m

All at 100%

Sprint workout – @ 100% w/spikes – full recovery rest:

3 x 40m

4 x 85m

Abs:

Suitcases x15

Russian twists x40

Leg raises x10

Bicycle x40

V – Sits x10

Planks: 30 sec each side, 45 down the middle

If you have access to hurdles go through skips and walk overs for hip mobility. If not, YouTube a 10-15 min hip mobility exercise.

*if you don’t have access to a track, you can estimate distances, just make sure the reps are at full speed.