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.
2 mile walk w. 3/3 count nasal breathing
8k -10k @ aerobic threshold pace (ideal HR is 180 (-) your age) use 3/3 nasal breathing
8 x :20 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
Post Run
And / Or
Strength
Split Squat 3 x 10
DB Shoulder Press 3 x 10
Conditioning
3 rounds
15 KB Swing
50’ Single Arm Farmer Carry / each arm
15 Hollow Rock