These workout are primarily sprinting bouts.
If you have any knee and/or back problems or have just given birth (<10 weeks) DO NOT attempt to follow this workout but get in touch with me and I WILL email you an alternative 😉
Warm up for 10-15 minutes by jogging for 5-10 min and then performing some functional movements such as knee raise, arms swings and walking lunges w/ torso rotation.
For the first sprinting, perform 4 progressively faster runs over 50m either on grass or any other suitable surface.
Mark out a distance of 40-50m and sprint the distance and walk back to the starting position as you recover… Aim to repeat these bouts 6-8 times 🙂
For the second sprinting run 200m at 70% of speed then walk back to starting position; sprint again at 70% 200m, then walk 300m and finally sprint 200m at 100%…