#1 workout
Warmup:
1.) easy run for 6 minutes
2.) dynamic stretches: each for 25 m – leg lifts x2, butt kicks x2, knee hugs x2, double leg hops x2
3.) 50m sprints x3
Main workout:
100m medium then 30 sec standing rest
200m hard then 45 seconds standing rest
300m hard then 1 min standing rest
400m hard then 1 min 15 sec standing rest
400m medium then 1 min standing rest
300m hard then 1 min standing rest
200m hard then 45 sec standing rest
100m hard then 2 min standing rest
Cooldown:
5 minutes EASY run
