Run) Frequency 3-5 days per week Should be part of 3-4 times per 3 times per week every warm down week and cool down Intensity Add more Static stretches 15 or more reps/ 8 reps/ 1-3 sets intensity as held for 15 to 30 1-3 sets student becomes seconds more fit. Type of activity Running, cycling Static stretches, Medicine balls, Medicine balls, uses large muscles controlled Resistance bands Resistance bands dynamic stretches Time 20 minutes of 10 minutes 30 minutes 15 minutes continuous exercise