45m Strength full body.

4x 8m sets. Each set broken into 4 rounds.
Final set includes 30s run, substitute w/ dumbbell swings.

download interval timer here >> https://www.intervaltimer.com/shared/qvX5IFJW4Ab9rjc0Lg6X-4.1-S-:-30s-Strength

40m Run : track workout (can be done anywhere)

1 mile hard pace, rest 2m, repeat 2 more times for 3mi total. You can add a 4th repeat for higher mileage.
This entire workout can be done jog/walk.

download interval timer here >> https://www.intervaltimer.com/shared/9AX8Tpr8uBgkfg5FznwL-4.2-Run-...

45m S&A

Work a box drill (between 10-20ft across), 30s intervals w/ modification in ( )
- shuffle touches (squat walks)
- line hops (steps)
- front-to-back touches w/ back peddle (walk)
- single-leg hops (skaters)

For strength, go slow and controlled working L&R sides.

download interval timer ...

22-45m Run : trail

run for 5m - recover for 2:30m = jog (slower pace) or walk or rest
run for 4m - recover for 2m
run for 3m - recover for 1:30m
run for 2m - recover for 1m
run for 1m - recover for 30s

Finish for 22m run or repeat for 44m run

download timer here >> https://www.intervaltimer.co...

45m strength.

10 exercises (upper & lower) at 40s work - 20s rest
x2
10 core exercises at 40s work - 20s: 3 burpees or squat-curl-press then rest
x1

download interval timer >> https://www.intervaltimer.com/shared/q4LSePi7w1RS6RtNwYgC-4.8-S-:-10min-Gauntlet

40m track workout (can be done anywhere, sub w cardio machine if you like)

10-12x 100m sprints w/ 300m jog/walk recovery.

Switch 300m recovery to 100m if needed.

download interval timer >> https://www.intervaltimer.com/shared/Z93i9ObP5BdnmnMQYoRG-4.9-Run-:-100s

45m strength & conditioning–
equipment: dumbbells, running shoes, mat.

1m run, 1m burpees or squat-curl-press, 1m strength…repeats.

(sub running for other cardio OR core work provided)

download interval timer >> https://www.intervaltimer.com/shared/Nz7Ovs091hUw9L3VQb9W-4.10-Gassers

3-5mi or 45min run (or jog/walk)

go for distance OR time

Distance: start easy, decrease each mile by 15-30sec for 3-5miles. Last mile should be 'hard' mile pace.

Time: just follow along interval timer for 21min out and 21min back. Cut short as needed.

(entire workout can be done on treadmill...