Run
Marathon Pace Interval
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
4 x 3200m w. 2:00 recovery
Warm Down
2 miles E pace + 100 heel pull
10 Good Morning
10 Heel Raise
10 Split Squat
10 Lateral Lunge
10 Bird Dog
10 Donkey Kick
10 Knee Circle
10 Fire Hydrant
20 Glute Bridge
20 Contralateral Deadbug