Run 

Marathon Paced Intervals 

2 x 2 miles w. 2:00 recovery 

2 x 1 mile w. 1:00 recovery

2 x 800m w. 1:00 recovery 

Warm Down

2 rounds 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Lateral Lunge 

10 Air Squat

10 Push up to Lateral Plank 

10 Spiderman Push up 

10 Cat/Cow

10 Single Leg Glute Bridge 

20 Sit up 

20 Contralateral Deadbug