Run
Marathon Intervals
Warm up : 100 heel raise, lunge matrix, hip circle drills, 2 miles E pace + form drills,
5 x 2k @ marathon goal pace w 2:00 recovery
Warm Down
2 miles E pace w. 100 heel pull
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