Run
Regeneration Run / Aerobic Threshold Pace w. 3/3 nasal breathing
Ultra: 15k
Marathon 12k
Mid Distance 10k
all finish w. 6 x 100m w. 100m walking recovery
Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,