October 25

Run

Regeneration Run / Aerobic Threshold Pace

Warm up: 40 Alternating Figure 4 March, 1:00 Figure 4 Pose e/l, 10 Split Squat e/l, 10 Cossack Squat, 10 Air Squat, 10 Lateral Lunge, 10 Reverse Lunge, 10 Good Morning, 10 Cat/Cow, 10 Single Leg Glute Bridge, 10 Sit up, 10 Push up, 10 Scap Push up, 10 Push up to Lateral Plank

All with 3/3 nasal breathing

Ultra: 20k

Marathon: 15k

MidDistance: 12k

Warm Down: 1:00 Plank Pose, 10 Push up, :30 Low Plank Pose, 10 Scap Push up,10 Push up to Lateral Plank, 10 Gllute Bridge, 1:00 Glute Bridge Pose, :30 Supine Plank, :30 8 Point Plank Plank, 1:00 Wall Sit, 1:00 Weighted Squat Hold, 20 Sit up, 1:00 Boat Pose