A) P&G 800m warm up:
– 400m jog;
– 50m Shuffle each direction (100m tot)
– 50m Karaoke each direction (100m tot)
– 50m high skip
– 50m backpedal
– 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead sprint)
B) 3 sets of 3x400m clusters; rest :30 between reps & 5:00 between sets
– 400m @ (WODFOLLOW) pace; rest :30
– 400m @ (WODFOLLOW) pace; rest :30
– 400m @ (WODFOLLOW) pace; rest 5:00
(Focus on hitting the correct pace throughout. Don’t go too fast in the beginning, stick to the program. it works)
C) Jog 400 to cool down