A “Shakeout” workout is really a run where you are doing moderate intervals to get some snap in your legs, heart rate up a bit….but not really beat up your legs.

3 Mile Walk - then walk as many loops as you want miles at Goodwood Park. Each loop is 1/2 Mile

4-5 Miles

Warm up 1.5 Miles

Run 2-4 loops with 220 pick up followed by easy 220.

Cool down however much you want for you total miles. 5 Miles is same cool down at warm up.