Well it looks like it is going to be an amazing day today (getting so confused with this up and down weather). So for todays workout we are going to get outside and enjoy the glorious Melbourne sunshine while it lasts, just remember to put on a bit of sunscreen.
Ok so todays workout is going to be a pretty high intensity running session and you will need a timer & a couple of cones or markers 50m apart.
The workout is 10 x 50m sprints in 15 seconds. The aim is to sprint the 50m as fast as possible and use the remainder of the 15sec as your rest (ie: sprint 50m in 8sec & rest for 7 sec)
Keep doing this until you have done 10, 50m sprints then have a rest for 2 minutes repeat all of this for 4 sets.
However if you find you are tiring and just making it to the 50m marker and having to run again reduce the distance by 5m.
Let us know how you go with it