Run

Tempo Intervals

Warm up: 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills

1 x 5k @ M Pace w. 4:00 recovery

1 x 3k @ M pace w. 2:00 recovery 

3 x 1k @ M pace w. 1:00 recovery 

Warm Down

2 miles easy pace + 100 heel pull

20 Walking Lunge 

10 Lateral Lunge 

20 Reverse Lunge 

10 Split Squat 

20 Sit up 

10 Cat / Cow

20 Glute Bridge 

10 Bird Dog