Running warm up/down 24:00 [3]
Stretching/exercises 45:00 [3]
dynamic strength- squats, etc/ odd walks across a field, then some stairs (10 times up and down) and some stomach stuff and stretching.
Walking 15:00 [1]
between running
Running 15:00 [3]
running with thomas, pushed it a bit harder on a few, thomas is just getting back into running after his injury and this is what the physio said he could do (2.5 mins run/2.5 mins walk) . Don't think he has lost any fitness though!