Run
Aerobic Threshold Pace
Long Run / Trail Run
2h:00 - 2h:30m
maintaining nasal breathing through out, for the final 40:00 @ Marathon Pace
3 x 100m w. 100m walking recovery
3 x 30 Walking Lunge
3 x 30’ Bounding
Warm Down
10 Inch Worm Push up
10 Good Morning
10 Lateral Lunge
10 Reverse Lunge
10 Cat/Cow
10 Knee Circle
10 Bird Dog
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug
20 Glute Bridge
1:00 Plank Pose