Run
Long Run / Aerobic Threshold Pace
Warm up: 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
Ultra : 20 miles
Marathon : 16-18 miles
Mid Distance : 12-14 miles
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