April 7 Workout:

 

Groups 1, 2, 3, 4:

Jog 1-2 miles at consistent pace, walk as needed.  Finish with strengthening and stretching: 2 sets of 10 squats, 30 sec to 1 minute plank, hamstring, butterfly, quad, calf stretches.

Groups 3 & 4 distance runners:

Same as above except 3-4 miles jog, finish with strengthening and stretching as indicated above.