Run
Aerobic Threshold Pace
12-15k
8 x 100m w. 100m walking recovery
Warm Down
2 rounds
50 Heel Pull
10 Leg Swing
10 Lateral Swing
10 Inch Worm Push up
10 Cat/Cow
10 Single Leg Glute Bridge
10 Lateral Leg Raise
10 Bird Dog
10 Donkey Kicks
10 Fire Hydrants
10 Knee Circles
20 Sit up
20 Contralateral Deadbug