Run 

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel Pull 

20 Walking Lunge 

10 Lateral Lunge 

10 Inch Worm Push 

10 Knee Circles

10 Fire Hydrant 

10 Bird Dog 

20 Glute Bridge 

20 Contralateral Deadbug