Run
Timed Intervals
Warm up : 50 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
1 x 10:00 w. 2:00 recovery
1 x 8:00 w. 2:00 recovery
1 x 6:00 w. 2:00 recovery
1 x 4:00 w. 2:00 recovery
1 x 2:00 w. 2:00 recovery
Warm Down
2 miles E pace
50 Heel Pull
20 Walking Lunge
10 Lateral Lunge
10 Inch Worm Push up
10 Leg Swing
10 Lateral Leg Swing
:30 Squat Hold
10 Step Down
10 Cat Cow
10 Fire Hydrant
10 Bird DOg
20 Sit up
20 Glute Bridge
20 Contralateral Deadbug