We did 5 x 30sec intervals, for 12 sets - six in one direction, and six back again.
The first set was all about big strides - the point of which was to increase the flexibility through the hips, and work the calves and feet harder.
The second set was small steps and quick leg movement - this is the traditional method for increasing speed.
The third set was a tiny weeny jog - designed to push their fitness (remember they are all wearing 6kg in their packs).
Needless to say, there were a few tired muscles this morning, and they received a well deserved extra massage in their session!