Run
Aerobic Threshold / 3/3 nasal breathing
Mid-Distance : 12k
Marathon : 15k
Ultra : 20k
8 x 100m w. 100m walking recovery, use metronome set to 90bpm synced to your left foot.
Strength
4 DB Cluster OTM for 7:00
rest 5:00
6 Devil’s Press OTM for 8:00
rest 5:00
8 Box Jump 20” OTM for 9:00