Great job everyone! My how far we've come. We don't stop here though. We keep growing. Stronger, faster, better. As such, we'll keep developing the content and programs along with our performance and subsequent health improvements.
We highly suggest purchasing a jumprope and an abmat or here, or you can roll up a towel and put it under your lower back. Also, a dedicated stopwatch might be handy.
For now here's the workouts that you can do on your own/in groups/without coaches next week.
100 jumpropes/jumping jacks between each set
200m, 400m, 600m, 800m, 600m, 400m, 200m*
Recover the exact time it took to complete each round. So if 200m took 45 second to complete, then you recover for 45 seconds before begining the 400m run. Remember, the track is 400m around.
*Scale as needed to maintain form.
eg. 100m, 200m, 300m, 400m, 300m, 200m, 100m
Do these workouts on separate days, preferably between coached workouts. So, for example, you can do these on Monday or Wednesday, or Friday if you are planning on coming to the coached workouts. You can do these workout on weekends, or use them as guidelines to create your own. Just don't overdo it. REST!