Groups 1 & 2:

Jog 1.5 miles with 3x100m striders during the run.  Strengthening exercises:  45 seconds to 1 minute of wall sit, 1 minute to 1:10 of plank, 2 sets of 10 push-ups.  3 sets of 3 standing long jumps, with each set progressively harder.  Stretch.

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Groups 3 & 4:

Jog 2-2.5 miles with 3x100m striders during the run.  Strengthening exercises:  45 seconds to 1 minute of wall sit, 1 minute to 1:10 of plank, 2 sets of 10 push-ups.  3 sets of 3 standing long jumps, with each set progressively harder.  Stretch.

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Group 3 & 4 distance runners: 

Jog 4-5 miles at consistent pace.  Strengthening exercises:  45 seconds to 1 minute of wall sit, 1 minute to 1:10 of plank, 2 sets of 10 push-ups.  3 sets of 3 standing long jumps, with each set progressively harder.  Stretch.