Warm Up
2 rounds
25 jumping jacks
10 alt leg bodyweight rdl
20 mountain climbers
5 push up to downdog and streching your calfs/achilles on each rep
:20-30 Hip flexor / side streching

RUN
5 sets
600m moderate run / 2.5-3 min
400m easy run / 2-2.5 min
1 min walk bwn

Cool down
2-3 min walking
10-15 bodyweight rdl/good mornings
10-15 hip circles
10-15 arm circles forward/backwards