Warm up
1600 easy, stride the straightaways on the 2nd 800
Drills
High knees (easy, quick legs)Butt kickers (easy, quick legs)
Hurdles
Karaoke (easy, quick legs)
Side strides
High knees with skips
High knees with extension & pull-through
Karaoke with high knees
Plyometrics
Kangaroo bounds
One leg hops for height
One leg hops for distance
Split squat jumps
Long jumps
Main set
4x400 @ 10 k pace or slower, focusing on form w/ 100 active recovery in between
Cool down
400 easy
Strength
1x12 lunges each leg
1x12 single-leg leg press each leg
Push-ups to exhaustion
Crunches to exhaustion
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