20 Minute Fartlek Run (Swedish running term for “speed play”)
Dynamic Warm-Up
At the top of every minute, do an all-out sprint for 5-10 seconds.
Keep running, but slow down to a comfortable pace in between sprints.
Record your total distance.
Roll and stretch.

30 Minute Speed-Up Run
Dynamic Warm-up
30reps of run easy 40 sec, speed-up 20sec
Record your total distance.
Roll and stretch.

Ladder Run
Dynamic Warm-up
Sprint 10 steps, easy jog/walk 10 steps, sprint 20 steps, easy jog/walk 20 steps
Keep going by 10s until you get to 100 steps.
Then go back down the ladder!
Record time and distance.
Roll and stretch.

20s
Dynamic Warm-up
20 minutes (20 reps) of:
20 sec run easy, 20 sec sprint, 20 sec walk
Record your distance.
Roll and stretch.

5K Run/Race (3.1miles)
Dynamic Warm-up
Run/walk 3.1 miles AFAP.
Record your time.
Walk or jog for at least 5 min after you finish.
Roll and stretch.