Here’s a great workout you can do to bring in strength and work on speed as well!
To begin you’ll need to measure out a 1/4 mile track. If you are using your GPS or phone you can just watch for when you hit .25 then do the strength section.
Run ¼ mile. Do 50 walking lunges (count each leg)
Run ¼ mile. 50 push ups (complete in groups of 10!)
Run ¼ mile. 50 squats to calf raise.
Run ¼ mile. 50 v push ups
One mile done!
Run ¼ mile. Do walking lunges (count each leg)
Run ¼ mile. 50 tricep dips (off bench or on ground)
Run ¼ mile. 50 jump squats
Run ¼ mile. 50 jumping jax.
Two miles done! Great job!