Run
Threshold Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
8 x 100m w. 100m walking recovery
6 x 200m on a 2:00 cycle
4 x 400m w. 1:1 recovery
2 x 600 w. 1:1 recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds
10 Lateral Leg Swing
10 Split Squat
:30 Bottom Squat Hold
10 Good Morning
10 Knee Circles
10 Bird Dog
10 Donkey Kick