Warm up:
2 laps, first lap slow, second lap fast.
Recover 3-5min then do the running drills from the video below.
Do 3 sets of about 20-30m of each running drill.
5 times 200m at 70-80% (write down your times) r: 3-5min
5 times 400m at 60-70% r: 3-5min
Send me your times!
Finish with 1-2 laps slow on the turf barefoot to recover.