TrickyFit Warm up video - follow that up with 10x Ball slams and 10x double knee jumps on the minute every minute for 5 minutes
10 km time trial - Running
Stretch the whole body and specifically Hamstrings, Glutes, Hip flexors and low back.
Water and and healthy source of CHO, PRO, FATS.
I suggest No starch veggies, Lean meat or eggs and nuts or Avocado.