Run
Aerobic Threshold Pace
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
15k w. 3/3 count nasal breathing
Warm Down
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