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
3 x 4:00 @ M pace w. 2:00 running recovery
7 x 1:00 @ T pace w. 1:00 running recovery 2 x 10:00 @ marathon pace w. 3:00 running recovery returning to NB
4 x 3:00 @ M pace w. 1:30 running recovery
1 x 7:00 @ T 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