25 easy run
Dynamic Warm up exercises
Strides ( Please followi the strides exercises.)
3 min easy run
Main Set: 30 min : Run over rolling terrain ( Accelerate on the climbs, Jog Recovery on the downhill and flat sections. Try to do a mininum of 5 x 1 – 3 min climbs and also 5 x :15 – :45 sec climbs a little faster.
Cool Down:
3 min walk
15 min wasy
3 min walk
