For Distance: (estimate best as possible if you don’t have a marked out area)

On a 30min Clock:
0:30 Run Hard pace
2:00 Moderate race pace
0:30 Walk/slow pace

*Challenge yourself to not walk
*Challenge yourself on the hard sprint


if you can try and to complete outside and also keep noise to a minimum and met your brain relax:

40min stretch sequence: hold each pose for 4+ mins.
-Half Saddle (both legs)
-Pigeon pose (both legs)
-Forward fold
-Downward dog
-Up dog
-Couch stretch
-Side twist
-Puppy Dog

dont worry about how you look or how inflexible you are just use this time to work on that and relax