Notes
30 minutes of 50m walk, 50m jog, 50m sprint. With mainly 1st and 2nd graders. started in two packs either side of field. Me and Matt Rowling kept up with Spud top guy in higher grades who won last time, he might have got 30m up at the end...passed a shitload of 1st and 2nd graders though and none but spud finished ahead from my group.
Followed the fartlek with 4 sets of sprints ..sprint 12m jog back, sprint 24m jog back sprint 36m jog back, sprint 50 m then do 20 star jumps, or 20 pushups or 20 sit ups or 20 burpees.
Then relay sprint groups of 4 25 metres for 5 mins then 12 metres for 5mins