Run 

Aerobic Threshold Pace 

10-12k 

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

50 Heel Pull 

10 Good Morning 

10 Split Squat 

10 Goblet Squat 

10 Single Leg Glute Bridge 

10 Lateral Leg Raise 

20 Band Pull Aparts

20 Band Bicep Curl