Run
Long Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
4 x 2k @ M pace w. 3:00 resting recovery
3 x 800m @ T pace w. 1:00 resting recovery
Warm Down
2 miles E pace follow by:
2 rounds
10 Inch Worm Push up
10 Lateral Lunge
10 Knee Hugs
10 Samson Stretch
10 Reverse Lunge
10 Cat/Cow
10 Bird Dog
10 Fire Hydrant
10 Donkey Kick
20 Sit up
20 Contralateral Deadbug