Warm-Up:
Utilize this for all 3 workouts this week. Should only take you about 10-15 minutes to get through everything on here.

Run for 5 minutes @ moderate pace (50%)

Followed by…

Two sets of:
High Knees x 20 meters
Butt Kicks x 20 meters
Broad Jumps x 20 meters

Then…
200 Meter Sprint @ 70% effort
100 Meter Walk (Recover)
200 Meter Sprint @ 80% effort
100 Meter Walk (Recover)

Workout: Longer Interval Day

Five Sets of: (20 minutes)
2 Minutes Run
2 MInutes Rest

Cool Down:
Same as the warm up, use this after each run session this week. Should only take you about 10-15 minutes to cool down, don’t neglect it though!!

5 Minute Jog, then recovery yoga

Recovery Yoga:
Quads, Hips and Hamstrings