eg. Run for hard 15 seconds, jog 30 seconds, run hard for 30 seconds, jog for 30 seconds etc.

P2C

Shuttle Runs

Place cones at distances of 10, 20, 30, 40 metres

Run to cone 1, turn, run to start, turn, run to cone 2 etc. At the end cone walk back - that will be one set

S2D

Hills 1

Find a grass hill that's not too steep, that will allow you to run at a fairly fast pace (not sprint) for around 30 seconds. The idea is that you try to consistently run up the hill in roughly the same time for each repetition and then jog the recovery in a minute.

Its important that you work hard on the recovery as well as up the hill. The recovery should take 60 seconds, so you jog back in 60 seconds. If you get back before 60 seconds, still wait for 60 seconds before running again.

CT1

Body weight circuits

This is a short but intense session that works on strength conditioning. It uses your own body weight and requires no equipment other than a watch or stopwatch. You will do three exercises:

One circuit is 20 seconds push ups, followed by 20 seconds of squat thrusts followed by 20 seconds of sit ups - all without rest. This means that one circuit is one minute.