Warm-up:
2 x 100 run, rest 1:1
5:00 – Easy run add in skills and drills of choice, and high kicks and Carioca
Run: 3 – 6 x (1200m – 1000m), rest for 1/2 the time it takes on each interval, perform until pace or form deteriorates
*Hold pace with 5-7seconds on each split
*Example 1200m takes 6:00, rest 3:00, then 1000m takes 5:00, rest 2:30

Cooldown:
4:00 easy pace
Couch Stretch 2:00 / side

Mobility:
Quads, Hips and Hamstrings