Warmup
800m Easy jog
-Then-
2 Rounds
10m each
High knees
Carioca
Forward bounds
Reverse step lunges
-Then-
3x100m runs at increasingly faster pace
Workout
5 Rounds:
3 minutes hard run (maintain hard pace for the entire 3 minutes)
2 minute recovery walk in between rounds
Cool Down
Couch Stretch for 2 min on each leg
Video Library
Bodyweight Movements
Weightlifting movements
Stretching
Foam Rolling
and then