Warmup
20m Backpedal
20m High knees,
20m Ham kicks
2x20m Carioca
2x40m Build-up sprint (Start Easy Increase Speed)
–Then–
For 30s each
Seated hamstring stretch
Butterfly stretch
Calf stretch
Standing stretch
Workout
60 Minute run
*Keep a running clock.
Complete a 3 Mile Run as fast as possible, then jog for the remaining time left on the clock.
Accessory
Enjoy the rest of your weekend!!
and then