Please follow the steps and pay attention to the quality. Quality here is very important to prevent also injuries. Take your time and don’t rush.
Step 1
you run 20 minutes on Z0 not faster
Step 2
Sun salutation see video on this wall
Step 3
Distance 30m Drills: see video
trippling
pendel run
skipping
Heels up
Step 4
5x50m strides. Increase the speed slightly but not to the max. Pay attention to your coordination
Step 5
start the main programme
Step 6
cooling down. 15min on Z0