Run
Aerobic Threshold
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
2 miles 3/3 NB Ultra 6 x 1mi w. 2:00 resting recovery, M 5 x 1mi w. 1:00 resting recovery, MD 5 x 1000km w. 1:00 resting recovery, 2 miles 3/3 NB
Warm Down : 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Supine Plank
Foundation Training