Run
Long 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
Ultra: 5h:00 alternating 40:00 run, 20:00 walk
Marathon: 3h:00
Mid Distance: 2h:00
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,