Coming up

Friday -- 30 minutes in the morning.

Saturday -- Walk

Sunday --
5-minute warmup

10 x 1-minute 5K effort (2 minutes easy between reps)

5-minute cooldown (40 minutes total)

Monday -- Off

Tuesday -- 35 minutes

Wednesday -- 1.5 miles

Thursday -- Run 10 minutes, then 4 strides

• Schoolyard skipping (easy exaggerate motion, loose arms), 40 yards, jog back, run stride of 40 yards, then walk back.
• High skipping (drive vertical, exaggerate arms up), 40 yards, jog back, run stride of 40 yards, then walk back.
• Walking marching (walk, high knees, land flat-footed), 20 yards? jog back, run stride of 40 yards, then walk back.
• High knees (stay on toes, vertical motion), jog back, run stride of 40 yards, then walk back.
• Bounding (hopping from one foot to the other, in style, like Superman), jog back, run stride of 40 yards, then walk back.
• Shuffling (very shhort steps, very quick, keep upper body loose), 20-30 yards, jog back, run stride of 40 yards, then walk back.
• Butt kicks (stay on toes, flick foot back)

Then easy 20 minutes

Friday -- Off

Saturday -- 45 minutes

Sunday -- Off