7/5 CF Lund Home Adapted Workout
Minimal Equipment / No – Gear
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):
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).

10 x 400m run
1:1 rest/work Ratio