THE SESSION

WARM-UP 10min easy jog

Include some skipping and side steps •

5min drills

Over 15-20 mas:3x high-knees. Start with a slow high-knee walk, then progress to a faster march by rep 3. Keep tension in the glute of the supporting leg; 3 x heel flicks. Kick heels up towards your glutes, getting faster by rep 3. Stay relaxed; 5 x acceleration runs at faster than race pace over 80-100m, walk back recovery • Aim to get to the start line with 3-5mins to relax before the start. Keep moving while waiting