Run
Long Run / Aerobic Threshold
2h:30 - 3h:00 trail run w. the final 30:00 at marathon race pace
Warm 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