Running Drills to warm-up
This is a page out of Chris Hindshaw’s book. It is looking to work specifically on VO2 max. The pace of each interval should be slightly slower than a max effort 400m attempt to stay consistent. For instance, if your best 400m is 2 minutes try to maintain about a 34s pace for the 100m.
Rest about 45s
Rest about 4 minutes between 3 sets, during the break work on spinal components of Arch Back, Jefferson Curl, and Scorpion Stretch