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 800 Meters @ 50%

Followed by…

Two sets of:
Single Leg Hip Thrusts (Glute Activation) x 10-15 each leg
Pogo Jumps – 30 seconds
A Skips x 20 meters

Followed by…

Three sets of: 100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90% of your max speed

Workout: Shorter Interval Day
Eight Sets of (20 Minutes)
30 Second Run
2 Minutes Rest
Cover as much distance as possible during the 30 seconds intervals and rest completely during the 2 minutes.

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!!

400 Meter Jog

Then Recovery Yoga:  Low Back, Hips and Hamstrings