Run
Aerobic Threshold Pace w. pick ups
Warm up : 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 (10 reps of each movement)
10k w. 3/3 count nasal breathing
3k w. :30 comfortably fast w. 2:00 running recovery
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