1. 10:00 easy run
2. Skill work 2 x 40 yds
2 x 40m
– Skip / “jog” / stride / walk
– A – Skip / “jog” / stride / walk
– B – Skip (Skip Kicks) / “jog” / stride / walk
– Butt Kicks / “jog” / stride / walk
– Carioca (Grapevine) / “jog” / stride / walk
3. 5 Hill Repeats
4. 10:00 easy run