Run
AM. 10 x 100m w. 100m walking recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills + form drills
Warm down : 100 heel pull, 10 good morning, 10 leg swing, 10 lateral leg swing, 10 cat/cow, 10 knee circles, 10 contralateral dead bug, 10 lateral plank knee to elbow, 10 quadrilateral dead bug
PM. 8-10k Aerobic Threshold Pace
Warm down : 20 walking lunge, 20 Glute bridge, 10 lateral leg raise, 10 straight leg fire hydrant, 10 clam shell, 20 Sit up, 20 Push up