Track Style Warm-up - 20min
*aerobic -> d-ROM -> speed play
+
Run - 20sec @ 90-95% effort
Rest - 20sec
x4 Rounds
Rest-walk 2min
x4 Rounds total
*barefoot, grass
+
Jog/Walk - 10min @ EN1
PM
I tried to fit this all in one session due to time constraints his morning, but that was a big mistake. I got 500m into the first row and yacked. Needless to say, I didn't complete the rows. I'm going to move them to tomorrow afternoon at home. The runs were tough, as usual. It was fucking hot today, too. Damn near did these runs in the buff. I liked the :20 on :20 off set up a lot.
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