Warm-up:
Dynamic Stretches
5:00-minute walk
10-minute EZ pace walk, run, run/walk, or jog
5-minute drills – :20-sec strides with :40 recovery
5:00-minute EZ pace walk, run, run/walk, or jog
Workout:
1 minute PUSH with 1 minute Recovery
Beginners 3 sets
Intermediate 5 sets
Advanced 10 sets
then, 5:00-minute EZ pace walk, run, run/walk, or jog
5-minute drills – :20-sec strides with :40 recovery
Cool-down:
5:00-minute walk
Static Stretches
