Jogging warm up/down 7:30 [2] 1.2 km (6:15 / km)
Up and back around the 200 to avoid construction (infield being re-laid) and 4x50m build ups
Drills 10:00 [3] 0.6 km (16:40 / km)
ABCs and dynamic stretching
Track 1:52 [3] 0.6 km (3:07 / km)
Running the bend from outside lane to inside and back out. Walk back; 5x120m.Back to square one again!
22-23sec and 2 mins recovery
Walking warm up/down 6:00 [1] 0.8 km (7:30 / km)
Cool down