| 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). Conditioning 10 x 400m run 1:1 rest/work Ratio |
