Run

Aerobic Threshold Pace - 3/3 nasal breathing

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

Ultra: 12k

Marathon 10

Mid Distance 8k

all finish w. 6 x 100m w. 100m walking recovery

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,