We designed this workout to be done at a track but can definitely be done indoors on a treadmill too. Keep in mind that one lap around a track is approximately ¼ mile. Adjust the intensity of the workout to fit your needs by doing more or less laps or sets and jogging or walking versus running.
Start with a dynamic warm up. Follow with 2 laps at a moderate pace.
Sprint/run the straightaways and jog/walk the curves
Strength (at a bench):
Step up to squat – 10 reps each leg
Wide plank knee ins – 10 each side
Lateral step up to lunge – 10 each side
Incline tripod push ups – 10 each leg
Watch the demo video below:
Repeat entire series, 2 laps and strength, 3-4 times and follow with stretching. And a post workout recovery snack!