2 Laps easy jog.
4 x 10 Leg swings.
Knee to chest.
Flamingos.
Frankensteins.
Scoops.
Open the Gate.
Close the Gate.
Calf Stretch.
10 Minutes easy jog.
4 x 10 Leg swings.
Knee to chest.
Flamingos.
Frankensteins.
Scoops.
Open the Gate.
Close the Gate.
High Knees.
Butt Kicks.
Short Skips.
High Skips.
Sideways run both directions.
Calf Stretch.
4 x Strides.
60 minutes: 15 Minutes of easy jogging.
40 minutes: 10 Minutes of active stretching.
30 minutes: Put on flats; 5 minutes of up tempo running and active leg movement.
20 minutes: 5 Minutes of stretching; relax and visualize.
15 minutes: 6 Medium strides (40 seconds) and some light jogging.
10 minutes: 6 Hard strides.
Race Time: Relax. Follow the race plan, and Run with your heart.
