Mon 10 Jul – TEMPO HILLS

Purple and Black Groups: 2-3 sets of (600m, 400m, 300m, 200m fast with 300m jog rec) 2 mins rec between sets 5k pace Track (Controlled speed) White Group : 20 mins tempo (10 min out and back), Bella Park following 2 mile loop + 6x 10secs Hill Sprints[2mins walk back down] (hill across from hockey pitch, Bella Park)