Run

Marathon Pace Tempo

Warm up: Lunge matrix, hip circle drills, 2 miles easy pace + form drills

2 x 4 miles w. 4:00 running recovery 

Warm Down

2 miles easy pace + 100 heel pull 

30 Walking Lunge 

20 Air Squat

10 Step Down 

10 Cat Cow

20 Quadrilateral Deadbug

30 Sit up 

1:00 Lateral Plank Pose 2 x's each side