Groups 1 and 2:  Jog easy 1-2 miles.  2 sets of 10 squats, 60-90 seconds plank.  Stretch.

 

Groups 3 and 4:  Jog easy 2 miles.  2 sets of 10 squats, 60-90 seconds plank.  Stretch.

 

Group 3 and 4 distance runners:  3 miles jog with 4 x 100m striders interspersed in the run.  2 sets of 10 squats, 60-90 seconds plank.  Stretch.