Run
Aerobic Threshold Pace
Warm up : 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose
Up to:
Ultra 15k
Marathon 12k
MidDistance 10k
all finish w/ 8 x 100 w. :30 walking recovery
Warm Down : 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose