Run

Intervals

Warm up: 50 heel march, :30 four pose e/s, 10 good morning, 10 split squat, 10 RDL, 10 reverse lunge, 10 cossack squat, :30 four pose

2 miles w. 3/3 NB + form drills,

Ultra/Marathon :2 x 2 miles w. 2:00 resting recovery

Middle Distance 2 x 1 mile w. 1:00 resting recovery then all 4 x 400m w 1:1 recovery, 4 x 200m w. 1:00 resting recovery

2 miles w. 3/3 NB

Warm Down: 1:00 plank pose, 10 push up to lateral plank, 10 cat/ow, 10 lateral plank pose leg raise, 10 bird dog, 10 single leg glute bridge, 1:00 glute bridge hold, 10 fire hydrant, 10 donkey kick, 1:00 boat pose,