10-15 min aerobic run warm up mixing in run drills and dynamic ROM
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Run 200m @ 1:05, rest 60 sec x 3
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Run 800m @ 4:45, rest 3 min x 3
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Run 10 min non stop cool down
**yes track HR please
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5 sets
10 V-Ups
30 sec Superman holds
Starting with the 200 meters after the warm up my heart rate was 131. By the end of the last 800m my heart rate was 183.
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