Run
Timed Intervals
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
2 mile Run w. 3/3 NB
5 x 2:00 CF w. 1:00 running recovery returning to nasal breathing
2 x 10:00 @ marathon pace w. 3:00 running recovery returning to NB
1 x 5:00 at threshold pace
2 mile Run w. 3/3 NB
1 mile walk
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
And or Yoga