Run
Long Run
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, 10 Single Leg Glute Bridge, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 5h:00 alt. 30:00 hike/run. F/ 6 x 2:00 w. 2:00 running recovery returning to nasal breathing.
Marathon: 2h:30 w. 2 x 15:00 @ M pace
Middle Distance: 1h:30 F 4 x 2:00 w. 2:00 running recovery returning to NB
Warm Down : Foundation Training, 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank