Run
Aerobic Threshold Pace
15k for the final 2 miles :30 sprint w. 2:00 relaxed running returning to nasal breathing
Warm Down
10 Calf Raise Neutral
10 Calf Raise Toe in
10 Calf Raise Tow out
10 Good Morning
10 Inch Worm Hand Only
10 Cat/Cow
10 Fire Hydrant
10 Donkey Kick
10 Bird Dog