October 1

Run

Aerobic Threshold Pace

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

Up to:

Ultra 15k,

Marathon 12k,

MidDistance 10k,

all with 3/3 Nasal Breathing

Warm Down: 20 Stationary March, 10 Goblet Squat March, :30 Goblet Squat Hold, :30 Glute Bridge, :30 Prone Plank

Foundation Training