May 9 Workout (Group 1)

Warm up:

• 3 x 200m with a gradual build (heart rate after each 200m)

Build set:

• 6 x 100m on a challenging pace time
• 100m fast (take HR - this is your max HR)

Main set :

• 6 x 200m at 75% max HR

Warm down:

• 5 x 100m at slower pace each 100 (with good technique)

3000m total