Run 

Aerobic Threshold Pace 

8-10k 

6 x 100m w. 100m walking recovery 

Warm Down

2 rounds 

20 walking Lunge 

10 Lateral Lunge 

20 Reverse Lunge 

10 Step Down 

10 Inch Worm Push up 

10 Cat/Cow

10 Push up to Lateral Plank 

10 Bird Dog

10 Donkey Kick 

10 Fire Hydrant 

10 Single Leg Glute Bridge 

20 Sit up 

20 Contralateral Deadbug