Run
Aerobic Threshold Pace w. pick ups
8 miles
3/3 count nasal breathing for the first 6 miles, for the final 2 miles :30 comfortably fast w. 2:00 relaxed running returning to nasal breathing.
Warm Down
1:00 Squat Hold
10 Step up to Reverse Lunge e/l
10 Single Leg Glute Bridge
20 Sit up
1:00 Boat Pose
20 Push up
1:00 Plank
10 Lunge Twist
1:00 Russian Twist