Run
Marathon Pace Intervals
Warm up : 100 heel pull, lunge matrix, hip circle drills, 2 miles easy pace + form drills
3 x 2 miles w. 2:00 recovery
Warm Down
2 miles easy pace + 100 heel pull
2 rounds
10 Lateral Leg Swing
10 Split Squat
:30 Bottom Squat Hold
10 Good Morning
10 Knee Circles
10 Bird Dog
10 Donkey Kick