October 4

Run

Aerobic Threshold Pace w. 3/3 nasal breathing

Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up

Up to:

Ultra 15k

Marathon 12k

MidDistance 10k

8 x 100m w. 100m walking recovery returning to nasal breathing

Warm Down: 20 Stationary March, 10 Goblet Squat March, 10 Farmer Carry Step up, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Lateral Plank

Foundation Training