Individual workout, second phase

Second phase 22-28 July :
4 weekly workouts of around 60 min.

Workout 1, second phase
- activation drills
- 15 min. normal speed running
- 15 pushups x2
- plank (1 min) x2

- sprint (15 meters) straight line x8
*find a 15 meter straight track, no slope. Mark with a stone or a rock start and finish line. Measure the distance with steps of around 1 meter each. Begin and cross the finishing line with maximum speed.

- sprint (15 meters) light upwards slope x8
* find a 15 meter light upward slope track.

- 15 min. normal speed running
- 15 pushups x2
- 10 squats x2
- 10 min. light jogging
- streching

Workout 2, second phase
Should be done day after the workout 1 (no rest between the days)
- activation drills
- 10 pushups x2
- 10 squats x2
- plank 1 min.
- 10 minutes normal speed running

- sprints (15 meters) light upwards slope x6
- sprints (15 meters) light downward slope x6
- 10 minutes normal speed running
- sprint (15 meters) medium upwards slope x6
- sprint (15 meters) straight line, no slope x6
- 10 min. light jogging
-20 pushups
- plank (45 sec.)
- streching

Workout 3, second phase
For this practice make sure you have at least one day rest from the last one. If you have done everything as instructed, you should now feel some muscle sourness and general body sensitivity, which is normal.

- activation drills
- 30 minutes of jogging
The important thing here is to overcome the mental barriers... get some music during the running and avoid changing speeds or stopping.
Conquer and overcome the pain by trusting yourself and your strength!
- streching and rest the next day

Workout 4, second phase
- activation drills
- 10 min. jogging
- plank 30 sec.
- plank 45 sec.
- side plank 30 sec. (Each side 30sec.)
- 12 pushups x3

- sprint (15 meters) medium upwards slope x7
- sprint (15 meters) medium downward slope x5
- sprint (15 meters) strong upwards slope x5
- sprint (15 meters) straight line, no slope x7

- 15 min. jogging
- 15 pushups x2
- 15 squats x2
- 15 squats x 2
- streching