Groups 1 and 2:

1/4 mile jog warm-up, 6 x 200m with only 60 to 90 seconds rest in between each.  Keep each 200m time consistent.  Strengthening exercises:  2 sets of 10 push-ups or one set of 20 push-ups, 1 minute plank, 20 squats.  1/4 mile jog cool down.  Stretch.

 

Groups 3 and 4:

1/2 mile jog warm-up, 7 x 200m with only 60 to 90 seconds rest in between each.  Keep each 200m time consistent.  Strengthening exercises:  2 sets of 10 push-ups or one set of 20 push-ups, 1 minute plank, 20 squats.  1/2 mile jog cool down.  Stretch.

 

Groups 3 and 4 distance runners:

1 mile jog warm-up, 7 x 200m with only 200m jog (not stopping) recovery in between each.  Keep each 200m time consistent.  Strengthening exercises:  2 sets of 10 push-ups or one set of 20 push-ups, 1 minute plank, 20 squats.  1 mile jog cool down.  Stretch.