Warm-up: • Begin with a 10-minute easy jog to elevate your heart rate. • Include dynamic stretches such as leg swings, high knees, and hip circles. Main Set: 1. Diagonal Sprints (Fast Pace): • Sprint diagonally across an open area for 30 seconds at a high intensity. • Recover with a slow jog around the perimeter of the field for 1-2 minutes. 2. Repeat Diagonals: • Repeat the diagonal sprints and recovery cycle for a total of 8 sets. 3. Progression: • Gradually increase the sprint duration to 45 seconds over subsequent sessions. • Adjust recovery time as needed, keeping it between 1-2 minutes. Cool Down: • Conclude with a 5-10 minute easy jog to gradually bring your heart rate down. • Perform static stretches for major muscle groups, focusing on the legs and hips. Tips: 1. Vary Intensity: Experiment with sprint speeds during diagonals for added challenge. 2. Terrain Awareness: Choose open spaces with ample room for diagonal sprints.