Run
Intervals
Warm up : 100 heel pull, lunge matrix, 2 miles easy pace, + form drills
12 x 100m OTM
5 x (1200 @ T pace w. 1:00 rest, 400m @ I pace w. 3:00 recovery)
Warm Down
100 heel pull + 2 miles easy pace
10 Knee circles
10 Donkey Kicks
10 Lateral Plank Leg lift
10 Lateral Plank Knee to Elbow
10 Single Leg Glute Bridge
10 Contralateral Deadbug
