Groups 1 and 2:  1/2 mile jog warm-up, 2 x 100m at 60% effort, 2 x 100m at 75%, 2 x 100m at 90%.  Strengthening exercises:  2 sets of 10 burpees, 60-90 seconds of plank, 60 seconds of wall sit.  1/2 mile cool down.  Stretch.

 

Groups 3 and 4:  1/2 mile jog warm-up, 3 x 100m at 60% effort, 3 x 100m at 75%, 3 x 100m at 90%.  Strengthening exercises:  2 sets of 10 burpees, 60-90 seconds of plank, 60 seconds of wall sit.  1/2 mile cool down.  Stretch.

 

Groups 3 and 4 distance runners:  1 mile warm-up, 2 x 200m at 60% effort, 3 x 200m at 75%, 3 x 200m at 90%.  Strengthening exercises:  2 sets of 10 burpees, 60-90 seconds of plank, 60 seconds of wall sit.  1 mile cool down.  Stretch.