Warmup
Easy jog for 5 min
-Then-
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
A-Skip
B-Skip
Toe walk
Heel walk
Power skip
Workout
30 minute Fartlek run
*Fartlek means to change speeds momentarily during the run as you see fit
Cool Down
Spend 2 min each:
Bottom of the squat
Seated hamstring stretch
Video Library
Bodyweight Movements
Weightlifting
Stretching
Foam Rolling
and then