Warm up with joint mobility, foam roller, and dynamic movement. Since I cannot stand running, I have to break it up this way. It is one of my personal favorites. Very simple, and very effective. 2 miles broken up into 8 1/4 mile runs followed by body weight squats and push ups. Believe me, this will be one the hardest two miles you run.
4X
Run 1/4 Mile
50 bodyweight squats
4X
Run 1/4 Mile
25 SEAL push ups
4X
Run 1/4 Mile
50 bodyweight squats
4X
Run 1/4 Mile
25 SEAL push ups
Cool down, have a nice day.. El Rey always..
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