Run
Aerobic Threshold
18 miles on soft surface
Final 4 miles at marathon goal pace
Warm Down
10 Calf Raise Neutral
10 Calf Raise Toe in
10 Calf Raise Tow out
10 Good Morning
10 Inch Worm Hand Only
10 Cat/Cow
10 Fire Hydrant
10 Donkey Kick
10 Bird Dog