1)10min easy Run
2) Lauf ABC:
Ankle Prep (~10m each variation)
Then 2rounds of:
High Knees
A-Skips
Skippings
Acceleration Run
(~20m each Variation)
A-Skips
3)Hill Sprints:
In 15min do as many high quality ~30-40m Hill Sprints as possible
(Walk down backwards and rest at least 4 times as long as it took you to run up [rest period includes walk back down] / If you have a heart rate monitor rest until HR ist below 130)
4)10 min easy Run