MLF Group HomeMLF WorkoutsVideo Movement Index

One day run – One day rest (You Pick)

Warm up:

10:00 – Run Warm-up include high skips, butt kickers, walking lunges and

side crossovers

Endurance:

Run

Endurance Intervals:

15min @ 90% of 5K pace, rest 5 minutes between sets

  • Short course – 2 reps
  • Medium course – 3 reps
  • Long course – 5 reps

Cool Down

10:00 easy pace – repeat warm-up drills

add in ankle rolls 2:00 / side

Finish with maximum single set of push-ups to failure