Stretching

2 rounds of:
60s Child's Pose with hands on Bench/Chair/Couch
30s / side Childs Pose with Lat Focus
60s Frog Stretch
30s / side Couch Stretch

Active Recovery mobility + stability

3 rounds of:
10 Black Burns
10 single leg Frog rock backs into 10 thoracic rotations in single leg Frog Position (each side)
10 alt. T-Bridges
5 90/90 Glute Bridges with 5 s hold at top (each side)
30s Counter Balance Squat hold
10 Khang Squats
- try to stay with nose breathing the whole time. Rest as needed between movements and rounds. No need to go fast, focus on positions and quality of movement! -

Breathing

5min parasympathetic breathing

Running Intervals

3 sets of:
4 x 400m (or 90s on), rest 30s between
4min rest btw sets
- if you have the possibility to choose/measure a 400m track run by distance, otherwise by time -

Fast pace for each 400m/90s repeat. Go at you mile (1600m) PR pace (if you don't have a mile time, choose a pace, which you think you could hold for 6-7min max!). The first 400m/90s should already be tough, but doable. Then on the 3rd and 4th repeat you should really have to fight to hold your pace. Then use the 4min rest btw sets to recover as good as possible.