Run

Aerobic Threshold Pace

12-15k 

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel Pull 

2 rounds 

20 Walking Lunge 

10 Good Morning 

20 Reverse Lunge 

10 Inch Worm 

20 Lateral Lunge 

10 Lateral Plank 

20 Glute Bridge