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.
you run 20 minutes on Z0 not faster
Sun salutation see video on this wall
Distance 30m Drills: see video
5x50m strides. Increase the speed slightly but not to the max. Pay attention to your coordination
start the main programme
cooling down. 15min on Z0