Run
Timed Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 5:00 @ Marathon Pace w 1:00 recovery
3 x 3:00 @ Threshold Pace w. 1:00 recovery
5 x :30 @ Repetition Pace w. 1:00 recovery
Warm Down
2 miles Easy Pace + 100 heel pull
2 rounds
10 Lunge
10 Split Squat
10 Good Morning
10 Cat/Cow
10 Lateral Leg Raise
10 Fire Hydrant
10 Bird Dog
10 Knee Circles
20 Sit up
20 Contralateral Deadbug