Run
Marathon Tempo
10-12k
Finish w. 10 x :20 w. 1:00 recovery
Warm Up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
Warm down
100 Heel Pull
2 rounds
20 Reverse Lunge
10 Straight Leg Fire Hydrants
10 Knee Circles
20 Sit up
10 Supine Plank Leg Lift
10 Lateral Plank Leg Lift
20 Glute Bridge