Run

Intervals

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

1 x (1600m, 1200m, 800m, 400m, 1600m) T pace w. 1:00 recovery for all

16 x 100 OTM 

Warm Down

2 miles easy pace + 100 heel pull

20 Lunge 

10 Lateral Lunge 

20 Contralateral Deadbug

10 Lateral Plank leg lift

20 Glute Bridge 

10 Push up to Lateral Plank 

20 Sit up