Warm Up
3 rounds

1:00 light jog/light run/ mod run
10 step back lunge + torso rotation
10 alt leg bodyweight RDL
5+5 aitojen ylitykset (lonkan availuja)
5 up downs
20 mountain climbers
rest 20-30 sec bwn rounds

RUN
4-5 SETS
1:00 easy -> :30 moderate
1:00 easy -> :30 mod/fast
1:00 easy -> :30 fast
REST/WALK 1.5 MIN BWN SETS
SO 4 OR 5 TIMES 4.5 MIN RUN WITH 1.5 MIN WALK BWN SETS

MOBILITY AFTERWARDS
Choose 2-3 mobility drills for lower and upperbody and spend 2-3 min per / mobility.

Calf and achilles mobiltiy is one what you should do.