Jog 1 mile easy
Gnarly Sprint 5
Do this workout entirely on trails for a mountain race or a track for a stadium race.
5 pull-ups (sub pancake/rock/log) rows if you do not have access to a branch or pull-up bar)
10 squats with (pancake/rock/log) held at chest level
Run half mile at moderate intensity
Repeat 10 times for a total of 5 miles.