Kalenjin

Warm-up/Stretch then ptoss run for 60 minutes or 5 miles, whichever comes first.

ptasks:
50 wide grip push ups
50 plyo push ups
50 two-count Iron Mikes
100 flutter kicks
50 squat jumps

kink:
Every motorcycle seen do 7 burpees

Highly suggested you spend at least a combined 20 minutes walking into a cooldown and stretching.

The Kalenjin have been called by some "the running tribe." Since the mid-1960s, Kenyan men have earned the largest share of major honors in international athletics at distances from 800 meters to the marathon; the vast majority of these Kenyan running stars have been Kalenjin. From 1980 on, about 40% of the top honors available to men in international athletics at these distances (Olympic medals, World Championships medals, and World Cross Country Championships honors) have been earned by Kalenjin. In recent years, Kenyan women have become a major presence in international athletics at the distances; most of these women are also Kalenjin. It was speculated that the Kalenjin may possess some unique genetic predispositions for running; it seems that their running success results from the combination of their slender physique (see Nilotic type) , slim lower legs, efficient oxygen consumption, and, possibly, the influence of altitude. -Wikipedia