Run
Threshold Intervals
Warm up : 10 reps of each movement: hip circle, 3 point calf raise, split squat, lateral lunge, reverse lunge, air squat, good morning, hindu squat, trunk twist, reverse lunge twist, seasaw walk
2 miles w. 3/3 count nasal breathing, + form drills
1 x 1600m w. 3:00 recovery
1 x 1200m w. 2:00 recovery
1 x 800m w. 1:00 recovery
1 x 400m w. 1:00 recovery
1 x 1600m
Warm Down
2 miles + 100 heel pull
Core
Plank Pose 1:00
10 Push up to Lateral Plank
10 Cat/Cow
10 Lateral Plank Leg Raise
10 Bird Dog
10 Single Leg Glute Bridge
1:00 Glute Bridge Hold
10 Fire Hydrant
10 Donkey Kick
1:00 Boat Pose