Warmup

1k jog Advanced/Intermediate

500m Beginners

Drills on the hill -25m

Arm circles with skip forward down backward up

Lateral skip arms up and over

Carioca

Butt kicks knee slightly forward for cycling action

High knees cycling action

Dynamic flexibility

Frankensteins, stork walk, hacky sack, reverse hacky sack, heel walk, and balls of the foot walk.

All levels

Alternate between

150m tempo jog recovery

100m sprint 2 min recovery

Advanced/Inyermediate – 6 rounds

Beginners – 5 rounds

 

Cool Down lap 500m – 1k Stretch, Selfie 🙂