Run around your block in 1 mile increments and add the following exercises:
Warm up
Rotate
Stretch
30 push ups
30 squats
25 jumping jacks
10 burpees
Main set:
Run 1 mile
20 burpees
Bear crawl
Run 1 mile
20 burpees
Bear crawl
Run 1 mile
20 burpees
Bear crawl
Run 1.5 miles
7 pull ups with leg lifts
7 alternate grip pull ups with leg lifts
7 chin ups with leg lifts
10 pull ups
10 alternate grip pull ups
10 chin ups
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