Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Warm-up
A
Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks
B1
Side-lying clam shells
3 x 10
B2
Side-lying hip abductions
3 x 10
B3
Kneeling side plank
3 x 20
B4
Front plank
3 x 20
C1
Air squat
3 x 5
C2
Push up
3 x 5
C3
Goodmornings
3 x 10
Active Recovery A
A
5min brisk walk Stretching: hold 20-30s (per side), 2 rounds 1. Calf stretch using wall 2. Standing quad stretch 3. Kneeling hip flexor stretch 4. Kneeling hamstring stretch 5. Pigeon stretch 6. Cat to Cow 5min brisk walk
Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Warm-up
A
Perform 30-40s each, 2 rounds: Knee hugs Dynamic quad stretch Side steps Inch worms Cat to cow Thoracic twist World's greatest Jumping jacks
B1
Airplane hold
3 x 25
B2
Bird dog hold
3 x 20
B3
Pulsing bridge
3 x 10
C1
Reverse lunge
3 x 6
C2
Banded rows
3 x 10
C3
Up down
3 x 8
Warm-up
A
5min brisk walk
Run Training
B
5 ROUNDS: Run 0:30 Walk 1:30
Active Recovery B
A
5min brisk walk Foam Rolling: 1min per area, per side 1. Plantar fascia with ball 2. Calf muscle group 3. Quads 4. Hamstrings 5. Glutes 6. Mid back 5min brisk walk