Run
Active Recovery / 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.
3h:00 alternating 30:00 walk/hike - 30:00 run
or
2h:00 walk/hike
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.
Post Run