Training Thursday: Track workout

It's safe to say that spring is upon us. For this week's Training Thursday, take your workout outdoors. Find a 400 m track and enjoy this gem of a cardio killer:

Warm up:

• 2 x 400 m easy jog
• 100 m long lunges into a quad stretch

Workout:

• 4 x 100 m sprint, 300 m walk
• 1 x 400 m easy jog/fast walk
• 3 x 100 m sprint, 200 m walk
• 1 x 400 m easy jog/fast walk
• 2 x 100 m sprint, 100 m walk

Cool down:

• 1 x 400 m walk
• Quad, glute, hip flexor, hamstring, calf stretches. Hold for 30 sec each.

Happy sweating!