Jog, high knees, strides (all varied into the running, not jog – walk back – stride – walk back etc…)
Small amount of static stretching
Progressively faster runs concentrating on technique/bringing power from hips (dynamic stretching and drills on the walk back)
1 Three point start in spikes
Intensive tempo; 150/160/170/180/200 fast
3 mins recovery
Felt really smooth tonight. Technique has really come on, very pleased. Also it was one of them sessions were in the warm up i felt tired and a bit demotivated. But once i got running it was great.