Run
Speed Development
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
2 miles w. 3/3 nasal breathing + run drills
8 x 100m w. 100m walking recovery
10 x 100m OTM
4 x 300m w. 100m running recovery
2 miles w. 3/3 nasal breathing
Warm Down :
2 miles w. 3/3 nasal breathing + 100 heel pull
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,