RUN
AEROBIC THRESHOLD PACE
15k - Final 2 miles at Marathon Goal Pace
Finish w. 5 x 100m w. 100m walking recovery
WARM DOWN
2 miles E Pace + 100 heel pull
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
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