Run
Aerobic Threshold Pace
Ultra 3h:00
Marathon 2h:30
Middle Distance 2h:00
Warm Down
2 miles E pace + 40 banded heel pull
2 Rounds
10 Heel Raise e/l
20 Step Down e/l
10 Split Squat
10 Reverse Lunge
10 Single Leg Split Squat
10 Single Leg Glute Bridge
1:00 Lateral Plank e/s
20 Sit up
20 Contralateral Deadbug