Run it around your neighborhood, or get the same workout on a treadmill with incline cues.
Follow the set distance, or switch to time (in minutes) if you can't measure miles.
Warm-up
- Easy jog5 min
Start slow and let your heart rate climb gradually. This is not training pace — it's just opening the body up.
- Dynamic drills~5 min
Leg swings (front/back & side), walking lunges, high knees, butt kicks, A-skips. 10–15 m of each.
💡 Dynamic (moving) stretches before running; save static holds for the cooldown.
Main set
- Easy run2 mi easy
Easy — you can hold a full conversation the whole way.
Short and relaxed — keep the legs ticking over during the taper.
Outside: run a route you enjoy and let the terrain flow — ease off uphill, roll downhill, and keep the effort steady rather than the pace.
- Strides3–4 × 20 s
Fast & smooth — quick, relaxed turnover; short enough that it never feels like a grind.
After the run: accelerate to ~90% over 20 s, float the last few steps, then walk back to full recovery. Builds smooth, fast mechanics without fatigue.
💡 Strides aren't sprints — stay relaxed, especially the face and shoulders.
Cool-down & stretch
- Easy jog / walk5–10 min
Bring the heart rate down gradually before you stop.
- Calf stretch30 s × each
Hands on wall, back leg straight, heel down. Then bend the knee slightly to hit the lower calf (soleus).
- Standing hamstring30 s × each
Heel on a low step, hips back, flat back, hinge forward until you feel the stretch.
- Hip flexor lunge30 s × each
Half-kneeling, tuck the pelvis and press hips forward. Huge for runners who sit all day.
- Quad stretch30 s × each
Standing, pull heel to glute, knees together, stand tall.
- Figure-4 glute / piriformis30 s × each
Seated or lying, ankle over opposite knee, gently pull the thigh in.
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