Run
Aerobic Threshold Pace
Middle Distance 8-10k
Marathon 10-12k
Ultra 15-20k
10 x 100m w. 100m walking recovery
Warm Down
2 Rounds
10 Wall Squat
10 Lateral Lunge
10 Inch Worm Push up
10 Reverse Lunge
10 Cat/Cow
10 Single Leg Glute Bridge
10 Bird Dog
10 Fire Hydrant
20 Sit up
20 Contralateral Deadbug