This event occurs in the UTC time zone.
Ready to start at 7pm.
Pre-session warm up of 4-6 laps at increasing pace.
Warm up and drills (inc high knees; butt kicks; A & B skips; open/close the gate; sidesteps; squats; lunges; high skips; tuck jumps; arms swings, punches) during 4 laps at steady pace.
4 x 10 mins with 2.5 mins recovery between reps.
Reps 1 & 4: fast burst for 1 min at 4 mins and 9 mins
Reps 2 & 3: fast burst for 1 min at 3, 6 & 9 mins.
2-3 laps cool down
Up to 8 x (700m steady + 100m fast) (800m total effort)
200m walk/jog recovery