Run
Threshold 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 w. 3/3 count nasal breathing
2 mile @ Aerobic Threshold Pace
10 x 100m w. 100m walking recovery
10 x 100m OTM (on the minute)
Cool Down
2 miles - Aerobic Threshold Pace w/ 3/3 Nasal Breathing
1 mile walk 3/3 NB
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
2 rounds
20 Push up
10 Pull up
10 Split Squat
10 Single leg RDL
20 Farmer Carry Walking Lunge