1. Warm up - 3 minutes easy jog - increase speed every minute from 60% to 80% on the last minute.

2. Light stretch/mobility/injury prevention exercises - 5to 10 minutes

3. 4 x 80m @ 70% - Walk back to starting position

4. 6 x 40m @ 80% - Walk back to starting position

5. 8 x 20m @ 90% Walk back to starting position

6. 5 x (10m x10m) Shuttle runs. Each set is 20m in total.

7. Walk 5 minutes and then stretch.

Please use an oval and do in groups where you can