For those adding In running on your rest day. .
1. Warm up:
600 easy barefoot
Drills: high knees. Heel to butt. Skipping. Build ups. Do 3 of each. Walk back to the start.
2. 100-200-300-200-100 fast. Push the pace as long as your form doesn’t fall apart. Recovery is an easy jog back of the distance covered for the rep. Complete this for 2 rounds. After the first round take an easy 400.
3. Cool Down: 600-800 easy