Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace, + form drills
5 x 2k - M pace w. 2:00 recovery
2 x 800 - M pace w. 1:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
10 Inch Worm Push up
10 Cat/Cow
10 Bird Dog
10 Fire Hydrant
10 Donkey Kick
10 Knee Circles
10 Single Leg Glute Bridge
20 Quadrilateral