All body-weight however you can add weight if you need. Everything is designed to build up the muscles needed to run well and more importantly prevent injury. Controlling the movement is the name of the game. It’s more about quality of movement than just smashing the muscles.
These should be controlled movements that once comfortable can be performed quickly. The aim is to get the blood flowing to the muscle before we place too much demand on them.
20 reps each exercise. 3 rounds, no rest.
1a) Patrick Step ups. 15 reps each side.
30sec rest.
1b) Split squat with front foot elevated. 10 reps each side.
30sec rest.
Repeat 3 x both exercises.
15 reps every minute on the minute for 10 sets.
You can add weight if you have any or increase the reps if you find it easy. Likewise this should be manageable so if 15 reps can’t be maintained drop it to 10reps.
2a) Single leg calf raise. 10 reps each leg.
2b) Tibialis anterior raise. 20 reps together.
3 Rounds. No rest between exercises.
3a) Knee bent calf raises. 15 reps.
3b) Hip flexor raises. 20 reps.
3 Rounds. No rest between rounds.