First track of 2013

400m warmup plus stretching

5 * 50m sprint and walk back (no break between reps)

1 minute break

4 * 200m run (90%) and walk back (no break between reps)

1 minute break

5 * 50m sprint + jog back 45m + 5m sprint to quick turn (no break between reps

1 minute break

400m warm down plus stretching