Start with a warm up run for 15-20 min

1.  Run 400m @10k pace

2. 30 Gilbert crunches
   15 push ups
   15 horizontal (frog) jumps*
   15 one-leg hop alternating legs***

3. Run 800m @ 10k pace

4. 30 bicycles
   15 v-ups
   15 lunges per leg
   50 explosive jumps**

5. Run 800m @10k pace

6. 20 burpees
   20 horizontal (frog) jumps*
   40 superman
   15 one-leg hop alternating legs*** 

7. Run 800m @10k pace

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*Horizontal (frog) jumps: low squat jumping forward. The key is to land flat, keeping your knee above your heel. Work on being explosive.

**One-leg hop: moving forward with quick hops one leg at a time. Use your arms to help move you forward.

***Explosive jumps: Stand in one spot and jump vertical while staying flat footed. Don’t be up on your toes.