Run
Aerobic Threshold
Warm up : 1:00 4 Pose, 10 single leg RDL, 10 Split Squat, :30 lateral plank, 10 Push up, 10 Sit up
Ultra: 5h:00 alt. 30:00 hike/run. finish w. 3 x 5:00 w. 5:00 running recovery returning to nasal breathing
Marathon: 2:30 w. final 30:00 @ M pace finish w. 3 x 5:00 w. 5:00 running recovery returning to nasal breathing
MD: 1h:30 F 3 x 3:00 w. 3:00 running recovery returning to NB
Warm Down : 50 heel Pull, 1:00 4 Pose e/l, 10 Split Squat, 10 Single Leg RDL, 10 Single Leg Glute Bridge, 1:00 Glute Bridge, 20 Sit up , 1:00 Boat Pose, 20 Hollow Rock