Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
2 x 15:00 w. 3:00 active recovery
5 x 5:00 w. 1:00 active recovery
3 x 1:00 w. 1:00 active recovery
Warm Down
2 miles E pace + 50 heel pull
2 Rounds
10 Lateral Lunge
10 Lunge Twist
10 Good Morning
10 Knee Circle
10 Straight Leg Fire Hydrant
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Quadrilateral Deadbug