On September 13, I did a self assessment for myself. I was influenced by Ewa Swoboda, Steve Prefontaine, and Carmelita Jeter. I ran 60m in 8:45. Carmelita Jeter: 7.02.  Before I ran, I did some stretches.  I went to Basic Training at Ft. Leonard Wood.  Here is the video that demonstrates some of the exercises that I use for myself.

How to Do Military Stretching Exercises | Boot Camp
https://www.youtube.com/watch?v=awDjttXoJks