Run
Timed Intervals
Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 10:00 @ M pace w. 2:00 recovery
2 x 5:00 @ M pace w. 2:00 recovery
5 x 1:00 @ I pace w. 1:00 recovery
Warm Down
2 miles E pace w. 100 heel pull
20 Walking Lunge
10 Split Squat
10 Good Morning
10 Lateral Lunge
10 Knee Circles
10 Bird Dog
10 Donkey Kick
10 Single Leg Glute Bridge
10 Back Exension