August 2

Run

Threshold Pace Intervals

Warm up : 50 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills 

Ultra : 10 x 800m 

Marathon 8 x 800

Middle Distance 6 x 800m 

all with 1:00 recovery 

Warm Down

2 miles E Pace

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