Ready to start at 7pm.
Pre-session warm up of 4-6 laps at increasing pace.
Warm up and drills: focus on triple extension of leg.
400m reps in teams of 4 of similar ability. Runners have Nos 1,2,3 and 4.
At start pole, No.1 starts.
At 200m pole, No. 2 starts and leads No. 1.
Back at start pole, No. 3 starts and leads No. 2. No. 1 stops for recovery.
At 200m pole, No. 4 starts and leads No. 3. No 2 stops for recovery.
Back at start, No. 1 starts second rep and leads No. 4. No 3 stops for recovery.
And so on.
45 mins session
2-3 laps cool down