My attempt at Coach Jay Johnson's circuit:
12 minute warm-up so roughly 1 mile
5X:300-400 meter repeats (didn't have Garmin so unsure as to exact distance)
short jog/walk to exercise area then:
cicuit post each repeat as follows
1-20 lunges 10 wideouts
2-30sec prone bridge 30sec supine bridge
3-4X10 lateral walks
4-10 air squats 10 pushups
5-20 standing bicycle crunches 10 good mornings
10 minute cool down approximately 1200 meter. Then stretching of all major low back and leg muscles.
Felt good, tough focused running! Form seems to be improving as does speed!!
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