| 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 Conditioning 6 x 800m 2min Rest Between Rounds Goal: each round should be the same pace within 5-10s difference. Or if you did Murph yesterday 3k run in recovery pace |
