Run

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

2 rounds 

50 Heel Pull

10 Good Morning 

10 Wall Squats 

10 Split Squat 

10 Fire Hydrant 

10 Knee Circles 

10 Bird Dog 

20 Contralateral Deadbug 

20 Sit up