Aamu: 90 min

Warm up
A. Run or run/walk (45”/15”) for 5 minutes.
B. 3 minutes of Arm Circles & Leg Swings
C. Preparatory Running Drills
C1. 2 x 20m of high knees. Run back
C2. 2 x 20m of butt kicks. Run back
C3. 2 x 20m of skipping. Run back
C4. 2 x 20m of high skipping (big extension!). Run back
D. Alternate 15” run fast, 30” run slow.
D1. 60% fast
D2. 70% fast
D3. 80% fast
D4. 85+% fast

A. 3km run for time
Total time: 13.19
Lap times: 1.44, 1.46, 1.45, 1.47, 1.48, 1.48, 1.50, 0.48
Avg. HR. 184
Max. HR. 195
HRR (HR recovery). 180
HRRD (HRR differential). 195 - 180 = 15