Run 

Aerobic Threshold Pace 

15-20k 

8 x 100m w. 100m walking recovery 

Warm Down 

2 rounds 

10 Inch Worm Push up 

10 Leg Swing 

10 Lateral Leg Swing 

10 Cat/Cow

10 Bird Dog 

10 Straight Leg Fire Hydrant 

10 Donkey Kick 

10 Knee Circles