Run

Tempo Run

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

Middle Distance: 3 miles  M pace 

Marathon: 6 miles M pace 

Ultra: 8-10 miles M pace 

Warm Down

2 miles E pace + 100 Heel Pull 

Warm Down

2 Rounds 

10 Wall Squat 

10 Lateral Lunge 

10 Inch Worm Push up 

10 Reverse Lunge 

10 Cat/Cow

10 Single Leg Glute Bridge

10 Bird Dog

10 Fire Hydrant 

20 Sit up 

20 Contralateral Deadbug