23/4 CF Lund Home Adapted Workout
Minimal Equipment / No-Gear
Warmup
400-800m slow jog

Dynamic Stretches: Complete 10 each of the following:
Leg swings (front to back)
Leg swings (side to side)
Ankle circles
Arm circles

Drills: Complete 1-2 each of the following (over a 20-metre stretch):
A-skips
Side skips
High knees
Strides (runs faster than your jog pace): Then run 3x50m strides (fast controlled runs a little faster than your 5k race pace) in order to get your body into the zone to run your best 5k.

Conditioning
Running ladder
200m
400m
600m
800m
1000m
800m
600m
400m
200m

1:1 work/rest
Run 200m, rest exactly the same as it took to run 200m, then run 400m, rest exactly the same as the 400m, continue this pattern up and down the ladder.
Adaptations

Running is a key thing most people need, and it provides a good workout.

If you the volume is a bit over your limit, maybe skip the 1000m run to keep the volume down a bit.
Keep it at your pace.

Its not always about who can do the most work, its more about the one that is willing to keep doing the work even when it sucks.