Run
Aerobic Threshold + Tempo Intervals
Warm up: 50 four marches then 10 Reps each - calve raise, good morning, split squat e/l, RDL e/l hindu squat, cat/cow, :30 low plank, 10 single leg glute bridge,
Ultra : 15k w. 3/3 NB for the first 10k, for the final 5k, 1:00 @ RP w, 2:00 running recovery returning to NB.
Marathon : 10k w. 3/3 NB for the first 6k, for the final 4k, 1:00 @ RP w, 2:00 running recovery returning to NB.
Mid Distance : 8k w. 3/3 NB for the first 6k, for the final 2k, :30 @ RP w, 1:30 running recovery returning to NB.
Warm Down
50 Four Marches
10 Scap Push up - 1:00 Elbow Stand Prone Plank
20 Sit up - 1:00 Boat Pose
20 Glute Bridge - 1:00 Glute Bridge Hold
10 Burpee
10 V-Up
20 Hollow Rock