150m jog
stretch calves (5-10sec ea)
low knee skipping- 50m
seated hamstring stretch (5-10sec ea)
B skip – 50m
Quads stretch(5-10sec ea)
bum kicks – 50m
Glutes stretch(5-10sec ea)
tight skirts/Scissors – 50m
Groin stretch(5-10sec ea)
high knees- 50m
leg swings(5-10 swings each leg)
jog 50m
Hip flexor(5-10 secs ea)
jog 50m
Run through 50% (estimated)- 50m
jog 50m
Run through 65% (estimated)- 50m
jog 50m
Run through 80% (estimated)- 100m
Total: 800m