Run
Aerobic Threshold Pace
12-15k
8 x 100m w. 100m walking recovery
Warm Down
10 Wall Squat
10 Split Squat
10 Lateral Lunge
10 Good Morning
10 Cat/Cow
10 Single Leg Glute Bridge
10 Clam Shell
10 Reverse Clam Shell
10 Bird Dog
10 Donkey Kick
10 Fire Hydrant