Run
Interval
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,
Ultra: 6 x x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Marathon: 5 x x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Mid Distance: 4 x (800m, 400m, 200m) w. 1:00 resting recovery and 3:00 between sets,
Warm Down
2 miles w. 3/3 NB
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,