Day 1 5 min steady run, 60 seconds walk, repeat 3 times
Day 2 Rest day
Day 3 Bodyweight challange
Day 4 Rest day
Day 5 15 min run at easy pace
Day 6 Speed intervals running
Day 7 Rest day
Day 8 7 min steady run, 60 sec walk, repeat 3 times
Day 9 Rest day
Day 10 Speed intervals running
Day 11 Rest day
Day 12 15 min progression run
Day 13 Bodyweight strength workout
Day 14 Rest day
Day 15 10 min steady run, 60 sec walk repeat twice
Day 16 rest day
Day 17 speed intervals
Day 18 rest day
Day 19 20 min easy run
Day 20 bodyweight strength workout
Day 21 Rest day
Day 22 10 min easy run, 5 min tempo run, 10 min easy run
Day 23 rest day
Day 24 15 min steady run, 60 sec walk, repeat twice
Day 25 30 min easy run
Day 26 Body weight strength workout
Day 27 15 min easy run
Day 28 Rest
Day 29 Rest
Day 30 5k run