Run
Aerobic Threshold Pace
Long Run on Trail or soft surface
20-25k w. 3/3 count nasal breathing
Final 5k @ M pace
Warm Down
:30 @ each station
Prone Plank
Lateral Plank
Supine Plank
Lateral Plank
Boat Pose
Hollow Hold
Glute Bridge
Squat Hold
Max Air Squat
Max Push up
Max Sit up