Run
Intervals
5 x 2k @ M Pace w. 2:00 recovery
3 x 1k @ T pace w. 1:00 recovery
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
Warm Down/2 rounds
10 Leg Swing
10 Lateral Leg Swing
10 Good Morning
10 Cat/Cow
10 Knee Circles
10 Bird Dog
10 Single Leg Glute Bridge