Section

Description

Time

1

Signing in and wellness checks

3 min

2

Mobilisation Exercises
Ankle rotations – both ways, knees, hips, core, shoulder shrugs, shoulder rotations.
Jogging on the spot, knee lifts, arm movements.

2 min

3

Warm up – Brisk Walk – with arms!
Agility exercises while walking – reaching up, left, right, both. Reaching down to your feet. Jumping!

Or try this from Runners World

5 min

4

Main Section:

11 min run / 1.5 min recovery

11 min run (easy)  / 1.5 min recovery

25 min

5

Cool down - walking

2 min

6

Stretches – a selection from HERE  

Questions

8 min