Here is a good sprint and core workout. Try to run the distances at race pace. Find a shade covered location for the end of run exercises.
Rotate
Stretch
8 Pull ups with leg lifts
10 air squats
8 alternate grip pull ups with leg lifts
10 side lunges each leg
8 chin ups with leg lifts
10 side lunges each leg
Run 1 mile at race pace.
10 push ups x 2
Monkey bars x 2
Rest for 2 minutes
Run 2.5 miles
10 push ups x 2
Monkey bars x 2
Rest for 2 minutes
Run 1 mile
10 push ups x 2
Monkey bars x 2
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