Training Focus:

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Warm-up 20 minutes, plus running drills.   10 to 15 x 45 sec speeds.  Full recovery.  Circuit Strength 30 minutes. 

Warm-up 20 minutes, 2 x 10 minutes no poles.  4 x 5 minutes one pole, 5 x 3 min V2 focus.   V1 hill technique. 

Warm- up 20 to 25 minutes.  Intensity work:  9  x 3 minutes- L3, plus strength sets..  Total Intensity time ~ 40 minutes.