Run

Aerobic Threshold Pace

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down

100 Heel Pull

30 Walking lunge 

20 Lateral Lunge 

20 Air Squat 

30 Quadrilateral Deadbug 

10 Bird Dog 

10 Straight Leg Fire Hydrant 

10 Donkey Kick