Begin with a warm-up that includes dynamic stretching, such as leg swings and arm circles, and a light jog to prepare for the weighted run. During the weighted run, maintain a steady pace and focus on proper form. If the weight is too heavy, reduce it to maintain good technique and avoid injury. For push-ups, aim for a full range of motion, keeping your core engaged and elbows close to your body. If 50 push-ups are too challenging, modify with knee push-ups or reduce the reps. In sit-ups, maintain a consistent pace and ensure full range of motion. If sit-ups are challenging, consider anchoring your feet or reducing the reps. After the first mile, take a short break to recover before starting the second set of push-ups and sit-ups. During the second mile, maintain a steady pace and focus on proper form. If you're feeling fatigued, slow down and take breaks as needed. After completing the workout, cool down with static stretching, focusing on the legs, chest, and core. Hydrate and refuel with a balanced meal or snack to aid in recovery.