4/6 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
3 x 1200m run
1:1 work/rest ratio
Each run should be a little bit quicker than the previous
if 1200m is to long shorten the distance just a bit to be able to increase the speed thru all intervals