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 4 laps at steady pace.
7,6,5,4,5,6,7 mins with 25% recovery between reps.
Last minute of each rep. at fast pace.
2-3 laps cool down
1000m, 800m, 600m, 400m, 600m, 800m, 1000m
200m walk/jog recovery