Workout on November 27, 2025

Running - Phase 2 Day 2

Location: Ambedkar ground

https://claude.ai/public/artifacts/cb5b1b90-0e8e-4d4a-a654-983f151aff71

Warm-up

Walking phase

• 30 sec normal walking
• 30 sec brisk walking
• 30 sec walking with arm circles
• 30 sec walking lunges

Dynamic stretches

• Leg swings
• Forward/backward - 10 each leg
• Sideways - 10 each leg
• High knees - 20
• Butt kicks - 20
• Walking lunges (reach overhead) - 8 each leg
• Ankle circles (both directions) - 5 each foot
• Calf raises - 15 
• Hip circles - 5 each direction

Activation drills

• A-skips - 20
• B-skips - 20
• Side shuffles - 10 each side
• Straight leg bounds - 10
• Gradual acceleration - 50m easy jog -> 50m moderate -> 50m brisk

Running

• 1 km easy - 7:50 (total time after)
• 3 km - 24:32 (total time after)
• 1km easy - 32:19 (final total time)

Cool-down

• Calf stretch
• Hip stretch
• Hamstring stretch
• Back stretch
• Pancake stretch
• Cat-cow