Run
Aerobic Threshold Pace
Ultra : 20k
Marathon : 15k
Middle Distance 10k
8x 100m w. 100m walking recovery
Warm Down
2 Rounds
10 Heel Raise e/l
10 Step Down e/l
10 Single Leg Glute Bridge e/l
10 Bird Dog
10 Fire Hydrant
10 Donkey Kick
10 Single Leg RDL
1:00 Plank Pose
1:00 Lateral Plank