Run
Regeneration Run / Aerobic Threshold
180 - age / 3:3 nasal breathing
Mid Distance : 8k
Marathon : 10k
Ultra : 12k
Closer : 10 x :20 w. metronome 90bpm w. 1:00 resting recovery
Super Set : 5 x 20 Squat / Walking Lunge rest 2:00 between set
4 Push up / Lateral Plank OTM for 8:00
Cool Down