Run
Marathon Tempo Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles E pace + form drills
5k M pace, rest 3:00 recovery, 3k @ M Pace, w. 2:00 recovery, 2k @ M pace
Warm Down
2 mile E pace + 100 heel pull
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