Run
Regeneration Run / Aerobic Threshold
Warm up : 100 heel to hamstring pull,, then 10 reps each exercise ( calve raise toes forward, clave raise toes in, calve raise toes out, good morning, air squat, cossack squat, hindu squat, reverse lunge, cat/cow, fire hydrant, donkey kick, clam shell, single leg glute bridge, sit up, t-push up.
1 mile walk w. 3/3 count nasal breathing
12k - 15k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing
5 x 1:00 comfortably fast
Use metronome and set it at 90bpm, synced to pull your foot from the ground of your left foot on the beat) 1:00 running recovery returning to nasal breathing
11 mile walk w. 3/3 count nasal breathing
Post Run
And / Or
Strength
Thruster @ 50% of your Press TM (training max) - Can sub dumbbells or kettlebells if you don’t have access to a barbell
4 OTM for 8:00
Conditioning
3 rounds
15 KB SDHP
10 Burpee Box Jump (20”)