​Day 1: Ground Session | Running Stamina & Agility Workout

Day 1: Ground Session – Running Stamina & Agility ​Since you're on the ground today, we are hitting the track/field to build that marathon stamina and explosive speed! ​Phase 1: Warm-up (5 Minutes) ​Light Jog: 3 minutes easy pace around the ground. ​Dynamic Stretches: Leg swings (front/back and side-to-side) – 1 minute. ​Phase 2: Stamina & Speed Intervals (15-20 Minutes) ​Sprint & Jog Intervals: ​Sprint hard for 45 seconds. ​Jog/Walk slowly for 90 seconds to recover. ​Repeat this cycle 6 times. ​Steady Distance Run: ​Finish with a continuous, steady-pace run for 1.5 to 2 km (focus on controlled breathing and pacing). ​Phase 3: Cool-down & Flexibility (5 Minutes) ​Walking Cool-down: 2 minutes slow walk to lower heart rate. ​Deep Hamstring & Calf Stretches: 1 minute per leg (stretching while muscles are fully warm for your splits goal). ​Complete this session, and whenever you're ready for the next one, just say "Ready".