Run
Long Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills.
3 x 3200m w. 3:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
10 Good Morning
20 Walking Lunge
10 Lateral Lunge
20 Sit up
10 Cat/Cow
20 Contralateral Deadbug
10 Donkey Kick e/l
20 Bird Dog
10 Knee Circles e/l