15min Warm Up Jog

10min Dynamic Warm up

3 sets of 2 x 800m @ Goal Race Pace for 5k. 1 min rec b/t reps and 3 min rec b/t sets

Post Workout

2×8 ea exercise

Single Leg Squat
Seated Alternating Toe Touches
Pushups
Supermans
SL Romain DL toe Touches
Side sit ups
Lunge Good Mornings
Clapping Push ups
Lunge Walk
Push Up Toe Walk
Prone Flex single Leg Hip Extension

10 min Cool Down Jog