In terms of running workouts, grass or track and do the following (depending on how you feel and the conditions). Use your experience to warm up correctly.
1. Speedmakers – 3 sets of 2x laps 60 acceleration/40 float with 50m recovery between sprints and 15 minutes between sets. This is a very tough workout and you will possibly be sick by the end. Don’t let that worry you. It’s supposed to be.
2. Turnabouts – 3x3x60m with turnabout recovery and 20min between sets. This will be hard during the sets if you run it about 95% but you should recover enough between sets that it won’t make you sick 😉 Time yourself if you can as it will make sure you’re maintaining speed.
3. RAST – 6 reps of 35m as fast as possible with a 10 second turnabout. (Yes that is 10 seconds). Time each run and record it, then send it across to me. This will be hard if you do it properly even though it sounds like a quick session (which it is)