Run 

Aerobic Threshold Pace 

12-15k 

8 x 100m w. 100m walking recovery

Warm Down 

2 rounds 

50 Heel Pull 

20 Reverse Lunge 

15 Air Squat 

10 Lateral Lunge 

10 Bird Dog

10 Straight Leg Fire Hydrant 

10 Lateral Plank Leg Raise 

20 Contralateral Deadbug