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.
6 x 6 minutes with 25% recovery between reps.
Fast for 30 secs at 2,5 and 5.5 mins
2-3 laps cool down
Up to 10 x (400m steady + 100m fast) (500m total effort)
100m walk/jog recovery