RUN
AEROBIC THRESHLOLD PACE
10-12 miles w. nasal breathing on trails
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