Running 8-1

Warm up
400 meter run
20 meters walking lunges
400 meter run backwards
20 legs swings each directions
5×50 meter build ups

Workout
600 meter sprint
600 meter jog
400 meter sprint
400 meter jog
200 meter sprint
200 meter walk
3×100 meter sprint with walk back rest
On the last 3 reps really think speed