WU: dynamic stretching
15 minutes of running moderate pace and finish with 10 minutes of running drills. Find a soft surface to run on with some rolling hills.
Warm up 5-10 minutes with light jog and stretching. 3 sets of 10 push ups, 3 sets of 3-5 pull ups; have an adult assist you on the pull ups by holding your legs as you pull your body in an upward motion. 3 sets of 15 wall squats, sit against the wall with your back flat along the wall, like sitting in a chair; then push up with your legs using your quads to stand erect with your back on the wall. Lower your body back down with your legs to the start position and repeat the motion.
Cool down with an easy 400 meter jog and stretches.
WU: 10 minutes dynamic stretches.
10 minutes of running drills;
then 6x50meter strides thinking about form and accelerating with quick turnover with legs
Track: 4x200meter at 3k pace with 90sec rest between
4x100 meter faster than 3k pace with 60sec rest between each
CD: 10 minutes
WU: Dynamic stretches
10 minutes of running at easy pace (should be able to talk)
10 Minutes at moderate pace (this pace should be slightly uncomfortalbe, but you should be albe to maintain for entire time),
CD: 5 minutes
Stability Ball Push Ups with hands on the ball 2X10
Stability Ball Hyper Hugs 2X10
Stability Ball Lateral Raises 2X10
Stability Ball Passes 2X5
5 Point Touches 1 Round Right Leg Left Arm, 1 Round Left Leg Right Arm, 1 Round Right Leg Right Arm, 1 Round Left Leg Left Arm
Your choice of mode: hike, row, karate class, crossfit, etc. Can combine 2 or more. Easy effort.
WU: Dynamic warm up
20 minutes of continuous running at a moderate pace.
5 minutes cool down