Remember to stay safe and agree where you are doing session with your parent/guardian.
8 minute slow run = Pace is such that if I was with someone I could hold a conversation
30 mtrs walking on toes
30 mtrs lunge walk
30 mtrs carioca side step (by each side)
30 mtrs backwards
30 mtrs hamstring sweeps
single leg body weight deadlift 8 each leg
Sprint form drills: (Form is crucial, study the you tube clip in last Tuesday session below and I look forward to seeing you all executing perfectly)
Skipping a 20 metres
Skipping b 20 metres
Ankling 20 m
Cycling 20 m
Quick Leg 20m
Alternating quick leg 20m
straight leg bound 3 each leg
bent leg bound 3 each leg
bench runs (if park bench, step , low wall)
Accelerations to 60mts @ 60%, 70%, 80%,90%
Main Session : 100mtr turnarounds.
100meters on 13 (if you pb in 11) OR 14 OR 15 OR 16 seconds (add 2 seconds to your pb)
Rest 90 secs and repeat by 8 (Hugo, Finn and other 400/800 runners please complete 12)
Jog home and complete core/stretch cool down.
Best and enjoy