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 2 laps at increasing pace.
300m paarlaufs at 80% of top pace, with partner of similar ability.
45 mins limit
2-3 laps cool down
As above, but work together in larger groups rather than as pairs. Start when the slowest runner in each group has completed the 300m.
Up to 45 minutes