Today is going to be great running weather!  Usually 55-65 degrees is ideal for most people.  

Part 1

After warming up.

Jog for 10-15 minutes depending on how you are feeling.  

** Try to jog at a pace that is 2 minutes fast and 1 minute slow.  Continue this type of interval for 10-15 minutes. 

Part 2

Tabata- 20 seconds on- 10 seconds rest (4 minutes total) 

First two minutes...

20 seconds wall sit

10 seconds rest

(Repeat for a total of 2 minutes) 

Last two minutes

20 seconds plank shoulder taps

10 seconds rest

(repeat for a total of 2 minutes)