Run
Aerobic Threshold Pace
Ultra 12-15k
Marathon 10-12k
Middle Distance 8-10k
8 x 100m w. 100m walking recovery
Warm Down
2 rounds
50 Heel Pull
10 Heel Raise e/l
10 Inch Worm Push up
10 Alternating Toe Touch
10 Puh up to Lateral Plank
10 Split Squat
10 Bird Dog
10 Donkey Kick
10 Fire Hydrant
20 Sit Up
20 Contralateral Deadbug
1:00 Plank Pose