Race or Time Trial

Warmup

3 rounds of:
10 push ups

10 Squats

20 Sit ups

Then:

5min Run

3-5 accelerations (50-100m each)

Mobility

Make sure the legs are ready to go.

Strength

Off

Endurance

Race or time trial. I'm doing a 6 mile trail race. If you're doing a time trial, it should be a 5k if that's your goal race, but it could be longer if you've already built up some endurance and would like to go for some longer races this summer. You could go with a 5 mile or 10k time trial.