For those working out at home:

Start with a warm up run for 15-20 min

1. 10 Mountain Climbers each leg knees to nose
   10 Mountain Climbers double legs knees to nose
   10 Mountain Climbers each leg knees outside elbow
   10 mountain climbers double legs knees outside elbows

2. Run 800m @ 10k pace

3. 15 push ups
   10-15 burpees
   10 Hip Thrusts (Push up, belly towards the sky, on feet and hands so your torso is parallel to the ground) Try one legged.
   10 Bridges (Same as thrusts, but shoulders stay on the ground) Try one legged.

4. Run 800m @ 10k pace

5. 10 planks with arm up twists each side
   60 seconds dead bugs
   15 superman
   20 russian twist

6. 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.