August 10

Run

Aerobic Threshold / Long Run

Ultra : Up to 4h:00

Marathon : up to 2h:30

Mid Distance : Up to 1h:45

All with 3/3 nasal breathing

Warm Down

10 Push up to Lateral Plank, 1:00 Lateral Plank Pose, 20 Sit up, 1:00 Boat Pose, 10 Cat/Cow, 1:00 Supine Plank, 10 Single Leg Glute Bridge, 1:00 Glute Bridge Hold , 20 Hindu Squat , 1:00 Squat Hold, 10 Hindu Push up, 1:00 Plank Pose, 10 Single Leg RDL, 1:00 Figure 4 Pose