Run
Aerobic Threshold Pace
15k, 10k w. 3/3 count nasal breathing, for the final 5k, 1:00 comfortably fast w. 2:00 relaxed running returning to nasal breathing.
6 x 100m w. 100m walking recovery
Wam Down
50 heel Pull
1:00 4 Pose e/l
10 Split Squat
10 Single Leg RDL
10 Single Leg Glute Bridge
1:00 Glute Bridge
20 Sit up
1:00 Boat Pose
20 Hollow Rock