Speed workout, make sure you warm up effectively and systemically. Suggested warm up:

1 mile run. 10 minutes of dynamic drills/stretches. 10 minutes of strides.

Main workout:

Complete the following on a track. Alternate direction, on the track, 1/2 way through the workout.

100m sprint, 100m recovery jog

200m sprint, 200m recovery jog

400m sprint, 200m recovery jog

800m sprint, 400m recovery jog

800m sprint, 400m recovery jog

400m sprint, 200m recovery jog

200m sprint, 100m recovery jog

100m sprint, 100m recovery jog

100m sprint

Cool down: 400m recovery jog, 10 minute barefoot run on the grass

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