1) 400m jog
2) drills: a skips, skip for height, rotational runs, bounds
3) walking starts
4 x linear
2R/2L x lateral
4) change of direction (180 deg turn)
10 yd lateral shuffle go
10 yd sprint go
10 yd carioca go
*2 reps each, 1 each side
5) 100m runs - build to fastest
7 reps
*rest 60s between efforts
*slowly increase speed until it drops off
6) 400m cooldown walk
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