Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 100 m in 20 sec. then walk 20 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 100m in 20 sec. then walk 20 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 75m in 15 sec. then walk 20 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 40m in 10 sec. then walk 10 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 150m in 30 sec. then walk 30 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching) 

Warm up: 20 min (3-5 min jog building HR up to 70% HRmax , 5 min dynamic stretching , 5 min mibilisation , 3-5 min elastic)

Core stability: 12 min (30 sec. work , 30 sec. rest)

Set 1: 10 min like in video (run +/- 75-80m in 15 sec. then walk 15 sec.)

Recovery: 4 min 

Set 2: Repeat the same in set 1.

Cool down: 10 min ( 5 min jogging & Walking + 5 min static stretching)