Run

Marathon Pace Intervals

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

4 x 10:00 w 2:00 recovery 

5 x 1:00 w. 1:00 recovery 

Warm Down

2 miles E pace + 100 heel pulls 

20 Reverse Lunge 

10 Lateral Lunge

:20 Squat Hold

10 Lateral Leg Raise 

20 Sit up 

10 Straight Leg Fire Hydrant 

20 Quadrilateral Deadbug