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