Warm-Up:
10 reps each - side lunges
10 reps each leg - lateral and forward leg swings
20 sec. each - standing hamstring/calf stretch
5 reps each - ankle circles

Workout:
Run 2.5 miles

Accessory Work:
4 sets
45 sec. each side planks
20 leg lifts
20 sit-ups

Cool Down:
400m walk