Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + from drills
6 x 800m w. 1:00 resting recovery
1 x 2 mile @ Marathon Goal Pace
Warm Down
2 miles E Pace + 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